Alternatives
- Kettlebell Overhead Press
- Shoulder Press
- Push Press
Summary
The kneeling strict press eliminates leg drive and isolates the shoulders and core. It’s a great way to build upper body pressing strength and stability with perfect form.
Benefits of the Kneeling Strict Press
- Emphasises shoulder strength without lower body assistance
- Enhances core stability and posture
- Encourages strict pressing mechanics
- Reduces momentum and increases time under tension
- Ideal for technique and strength development
Kneeling Strict Press Muscles Worked
- Primary: Deltoids (all heads)
- Secondary: Triceps, Core
Instructions
- Kneel on the floor with hips extended and core braced
- Hold dumbbells or kettlebells at shoulder height
- Press both arms overhead until fully extended
- Lower the weights slowly back to the start
- Keep your spine tall and avoid leaning back
- Engage your core throughout the movement
- Repeat for the desired number of reps
Common Mistakes
- Leaning back or arching the lower back
- Using momentum to press
- Not fully extending the arms
- Letting elbows flare too far out
- Losing core engagement