Why programs use it
A vertical press performed standing or seated. Programs include this movement when it supports the intended goal and can be progressed safely for the trainee.
Basic setup
- Choose a variation and load that allow controlled movement.
- Set the body position before beginning each repetition.
- Move through a comfortable range without forcing painful positions.
- Stop the set when technique changes materially.
How to progress
Progress may come from improved control, additional range, more repetitions or a modest increase in resistance. Change one variable at a time and preserve the purpose of the movement.
Common errors
- Using more resistance than can be controlled.
- Rushing repetitions.
- Forcing a range of motion that causes pain.
- Changing the exercise before enough practice has accumulated.
Useful substitutions
Substitute another exercise that trains a similar movement pattern and suits your equipment, comfort and current ability. A substitution does not need to look identical to serve the same program role.
Programs containing this pattern
Browse the program directory to see how foundational movements are combined into complete weekly plans.