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When I first ventured into strength training, I encountered a variety of exercises that seemed similar at first glance but served different purposes. Among these exercises were the push press and the Viking press.
Both are powerful overhead movements that can significantly enhance upper body strength, but they come with their own unique techniques and benefits.
In this article, I’ll explore what the difference is between a push press and a Viking press, and provide insights on how to incorporate both into your workout routine.
Understanding the Push Press
My Experience with the Push Press
The push press was one of the foundational exercises I learned when I started lifting weights. It’s a dynamic movement that combines strength and speed, making it an excellent choice for building power.
What is a Push Press?
The push press is a compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using your legs to generate momentum, which helps drive the barbell or dumbbells overhead. Unlike a strict press, the push press allows you to lift heavier weights because of the leg drive that assists the upper body.
How to Perform a Push Press
Starting Position: Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Your elbows should be slightly in front of the bar.
The Dip: Initiate the movement by bending your knees slightly, keeping your torso upright. This is the dip phase, which prepares your body to drive the weight upward.
The Drive: Push through your heels and extend your knees and hips explosively. Use this momentum to help press the barbell overhead.
The Press: As the barbell moves past your head, finish the movement by extending your arms fully. Your body should be in a straight line from the barbell to your heels.
Return: Lower the barbell back to the starting position in a controlled manner, ready to begin the next repetition.
Benefits of the Push Press
The push press is excellent for building upper body strength and power. It improves coordination and timing, as the movement requires a seamless transition from the dip to the drive. Additionally, the push press engages the core, providing a full-body workout.
Understanding the Viking Press
My Experience with the Viking Press
The Viking press was an intriguing addition to my workout routine. It’s a unique exercise often used in strongman competitions, and it offers a different challenge compared to the traditional push press.
What is a Viking Press?
The Viking press is an overhead pressing exercise that uses a specialized piece of equipment. It involves pressing a lever system that pivots, allowing for a more controlled and guided movement. This exercise is particularly popular in strongman training because it allows for heavy loads and emphasizes shoulder and triceps strength.
How to Perform a Viking Press
Setup: Stand in front of the Viking press apparatus, positioning yourself so that the handles are at shoulder height. Grip the handles firmly with an overhand grip.
The Press: Engage your core and press the handles upward, extending your arms fully. The lever system will guide the movement, allowing you to focus on pressing power.
Return: Lower the handles back to the starting position in a controlled manner. The apparatus will help guide the descent, reducing the risk of injury.
Benefits of the Viking Press
The Viking press is excellent for developing shoulder and triceps strength. It allows for heavy loads, making it ideal for strength athletes looking to increase their pressing power. The guided nature of the movement reduces the need for balance and coordination, allowing you to focus solely on strength.
What is the Difference Between Push Press and Viking Press?
Equipment and Setup
The most apparent difference between the push press and the Viking press is the equipment used. The push press can be performed with a barbell or dumbbells, requiring no special equipment beyond what is typically found in a gym. In contrast, the Viking press requires a specific apparatus designed to guide the movement.
Movement Complexity
The push press involves a dip and drive motion that requires coordination and timing. It engages multiple muscle groups and requires balance and core stability. On the other hand, the Viking press is a more straightforward movement due to the guided nature of the apparatus, which reduces the need for balance and coordination.
Muscle Engagement
While both exercises target the shoulders and triceps, the Viking press allows for heavier loads due to its guided movement. This makes it more focused on pure strength development, whereas the push press also enhances power and coordination due to the involvement of the lower body.
Purpose and Application
The push press is often used in athletic training to develop explosive power and coordination, making it suitable for sports that require quick, dynamic movements. The Viking press, with its emphasis on heavy loads, is more commonly used in strongman training and strength competitions.
Incorporating Push Press and Viking Press into Your Routine
My Personal Recommendations
If you’re new to these exercises, I recommend starting with the push press to build foundational strength and coordination. Once you’re comfortable with the movement, you can incorporate the Viking press to enhance your strength training.
Sample Workout Routine
Monday: Strength Focus
Push Press: 4 sets of 6-8 reps
Bent-Over Row: 3 sets of 8-10 reps
Dumbbell Bench Press: 3 sets of 8-10 reps
Wednesday: Power and Conditioning
Viking Press: 3 sets of 8-10 reps
Kettlebell Swings: 3 sets of 15 reps
Box Jumps: 3 sets of 10 reps
Friday: Full-Body Workout
Push Press: 3 sets of 8 reps
Viking Press: 3 sets of 8 reps
Pull-Ups: 3 sets of 8-10 reps
This routine allows you to focus on both strength and conditioning throughout the week, utilizing the benefits of both the push press and Viking press.
Conclusion
Understanding the difference between a push press and a Viking press can help you tailor your workouts to better meet your fitness goals. Both exercises offer unique benefits, from building strength and power to enhancing coordination and endurance.
By incorporating these movements into your routine, you can create a balanced approach to fitness that challenges your body in new and effective ways. I hope this guide helps you navigate these exercises with confidence and achieve your fitness aspirations.
I’d love to hear about your experiences with the push press and Viking press. Feel free to share your thoughts or questions in the comments below.
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