Lever Standing Viking Press

Lever Standing Viking Press

1. Setup:

   • Position yourself in front of the Viking press machine.

   • Adjust the seat height so that the bars are approximately at shoulder height when you are seated.

2. Starting Position:

   • Stand with your feet shoulder-width apart and grip the handles of the machine. Your hands should be in line with your shoulders, palms facing forward.

   • Keep your back straight and your core engaged for stability.

   • Position your elbows directly under your hands.

3. Movement:

   • Inhale deeply and brace your core.

   • Press the handles upward until your arms are fully extended above your head. Make sure to keep your elbows slightly forward and avoid locking them at the top.

   • Hold the top position for a moment to feel the contraction in your shoulder muscles.

4. Returning:

   • Slowly lower the handles back to the starting position while exhaling, maintaining control throughout the movement.

   • Do not let the weights drop; keep tension in your arms and shoulders.

5. Repetitions:

   • Perform 8-12 repetitions, depending on your strength and fitness level.

   • Rest briefly before starting the next set.

6. Tips:

   • Ensure that the movement is controlled to prevent injury.

   • Focus on your shoulder muscles working during the press.

   • Consider starting with lighter weights to perfect your form before increasing the load.

7. Safety:

   • If you're unsure about the form or adjust the weights, ask a trainer for assistance.

   • Always use a weight that allows you to maintain proper technique throughout the exercise.