Heavy presses can place a tremendous amount of pressure on the wrists, elbows, shoulders, and lower back. To be able to successfully press overhead you need adequate shoulder mobility, as well as a strong core.
One movement that will help you achieve both is the old-timey "skin the cat" exercise. This movement allows for a great shoulder stretch through a full range of motion, decompresses the spine, and serves as a great core strengthener. Try doing this exercise before your next pressing day to prepare your shoulders for heavy lifting.
Note: Using rings or a TRX-style setup allows for more range of motion than using a bar. The rings let your shoulders move more naturally.
- Start from a dead hang position with your hands turned out.
- Keep your arms and legs straight and engage your lats and core as you flex your hips, bringing your thighs towards your chest.
- Continue bringing your feet all the way through past your arms so that you go upside down.
- Keep your core engaged as you lower your feet back towards the ground. Optional: Rotate the palms out for a greater stretch at the end of the movement.
- Once you've come to a dead stop, bring your thighs to your chest and lift your hips back towards the ceiling.
- Bring your feet through your arms so that you come back into a dead hang position with your palms turned out.
- Going over and back counts as one rep.
Knees Bent
Stretches Only
related posts
Tip: The Cure for Spaghetti Hamstrings
This exercise looks pretty easy. It's not.
Tip: Do This Before Every Upper-Body Workout
This simple drill will get your chest, back, and shoulders ready for the heavy stuff. Check it out.
Lost Strength: The Missing Exercises
You're already doing the big basics, right? Now add these. You'll get stronger, perform better athletically and get more jacked.
I, Bodybuilder 2 - Back - Tuesday
Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.