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.