Viking Press: What It Is, How to Do It, and Its Benefits

What is a Viking Press?

The Viking press is a specialized overhead pressing exercise, commonly seen in strongman competitions, that involves pressing a weighted lever or implement upwards from a starting position typically at shoulder height, often allowing for significant leg drive and a unique arc of motion.

What is the Viking Press?

The Viking press is an overhead pressing variation that distinguishes itself from traditional barbell or dumbbell overhead presses through its unique equipment and movement path. Historically originating in strongman, the exercise is named for the distinctive "horn" or "handle" setup that often resembles a Viking helmet or ship's prow. Unlike a strict overhead press where the weight moves vertically, the Viking press typically involves a levered system, whether a dedicated machine, a landmine attachment with a barbell, or a barbell racked in a power rack with specialized handles. This setup allows for a more arcing, forward-driving press, often incorporating significant assistance from the lower body.

Anatomy and Biomechanics of the Viking Press

The Viking press is a compound exercise that primarily targets the muscles responsible for pushing objects overhead, with significant contributions from the core and lower body.

• Primary Movers:
  • Anterior and Medial Deltoids (Shoulders): These are the prime movers responsible for shoulder flexion and abduction, driving the weight upwards.
  • Triceps Brachii: Essential for elbow extension, locking out the weight at the top of the movement.
• Synergists (Assisting Muscles):
  • Upper Pectoralis (Chest): Due to the forward angle of the press, the upper chest muscles contribute significantly, particularly in the initial phase.
  • Serratus Anterior: Aids in upward rotation and protraction of the scapula, supporting overhead movement.
  • Trapezius (Upper and Middle): Assists in scapular elevation and upward rotation, especially during the lockout.
• Stabilizers:
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a rigid torso and transferring force from the lower body to the upper body.
  • Glutes and Quadriceps: When leg drive is employed, these muscles provide explosive power, similar to a push press.
  • Rotator Cuff Muscles: Stabilize the shoulder joint throughout the movement.

Unique Biomechanics: The fixed or semi-fixed arc of motion, often with a neutral or semi-pronated grip, can be more shoulder-friendly for some individuals compared to a strict overhead press. The ability to use leg drive allows for heavier loads and develops explosive power from the ground up.

Benefits of Incorporating the Viking Press

Adding the Viking press to your training regimen offers several distinct advantages:

• Enhanced Overhead Strength and Power: The ability to use leg drive allows lifters to move heavier loads than in a strict press, leading to greater overall strength and power development in the upper body and core.
• Shoulder and Triceps Hypertrophy: The significant load and unique pressing angle provide a potent stimulus for muscle growth in the deltoids and triceps.
• Improved Core Stability: Maintaining a rigid torso while driving heavy weight overhead demands substantial engagement from the entire core musculature, leading to improved stability and bracing capacity.
• Reduced Shoulder Stress (for some): The arcing path and often neutral grip can be more forgiving on the shoulder joint compared to traditional barbell overhead presses, making it an excellent alternative for individuals with shoulder impingement concerns.
• Functional Strength Development: It mimics real-world pushing movements and develops the ability to generate force from the ground up, translating to improved athletic performance.
• Versatility in Equipment: While specialized machines exist, the exercise can be effectively performed using a landmine attachment and a standard barbell, making it accessible in many gyms.

How to Perform a Viking Press

The specific setup may vary slightly depending on the equipment used (dedicated machine, landmine, or racked barbell with handles), but the general principles remain consistent.

• Equipment Setup:
  • Dedicated Machine: Load plates directly onto the machine's loading pins.
  • Landmine Attachment: Insert one end of a barbell into a landmine base. Load plates onto the other end. Attach a V-handle or similar attachment to the barbell's loaded end, or grip the barbell directly.
  • Racked Barbell: Set a barbell in a power rack at shoulder height. Use specialized Viking press handles that attach to the barbell, or grip the bar directly if the rack allows.
• Starting Position:
  • Stand facing the implement with your feet shoulder-width apart, or slightly wider for a more stable base.
  • Grip the handles or barbell with a neutral (palms facing each other) or semi-pronated (palms slightly forward) grip, hands roughly shoulder-width apart.
  • Ensure the weight is resting comfortably at shoulder height, or slightly lower, with your elbows tucked under the bar. Maintain a tight core and a neutral spine.
• Execution:
  • Initiate the Drive: Take a deep breath, brace your core, and initiate the movement by powerfully driving through your heels and extending your hips and knees, similar to a slight dip in a push press.
  • Press Upwards: As your legs extend, simultaneously drive the weight upwards and slightly forward, extending your elbows and shoulders. The bar will follow an arcing path.
  • Lockout: Fully extend your arms overhead, locking out your elbows and shoulders. Your head may naturally push slightly through the window created by your arms.
  • Controlled Descent: Slowly lower the weight back to the starting position, maintaining control throughout the eccentric phase.
• Breathing: Exhale forcefully as you press the weight upwards; inhale as you lower the weight.

Common Mistakes and How to Avoid Them

• Excessive Back Arching: Failing to brace the core adequately can lead to hyperextension of the lumbar spine, increasing injury risk. Correction: Focus on actively bracing your abs and glutes throughout the lift.
• Lack of Leg Drive: Treating it as a strict press when the exercise is designed for assistance. Correction: Consciously incorporate a powerful dip and drive from the lower body.
• Dropping the Weight: Losing control on the eccentric phase. Correction: Lower the weight slowly and with control, resisting the downward pull.
• Improper Grip/Hand Placement: Too wide or too narrow a grip can put undue stress on joints. Correction: Experiment to find a grip that feels strong and comfortable, typically around shoulder-width with a neutral or semi-pronated hand position.
• Starting Too Heavy: Overloading the bar before mastering the technique. Correction: Begin with a lighter weight to perfect the movement pattern and gradually increase the load.

Who Can Benefit from the Viking Press?

The Viking press is a valuable addition for:

• Strongman Athletes: It's a staple in strongman training and competitions.
• Powerlifters and Weightlifters: Can be used as an accessory movement to build overhead strength and improve lockout power for jerks and presses.
• Fitness Enthusiasts: Looking for a challenging and effective alternative to traditional overhead presses to build shoulder and triceps mass and strength.
• Athletes: Seeking to develop explosive upper body power and core stability for sports requiring pushing or throwing movements.
• Individuals with Shoulder Discomfort: For some, the arcing path and neutral grip can be more comfortable than a strict overhead press, allowing them to train overhead without pain.

Programming Considerations

The Viking press is a demanding compound movement and should typically be programmed early in a workout, after any primary compound lifts (e.g., squats, deadlifts) or as the primary pressing movement for the day.

• For Strength: Focus on lower rep ranges (e.g., 3-6 repetitions) with heavier loads.
• For Hypertrophy: Utilize moderate rep ranges (e.g., 6-12 repetitions) with challenging weights.
• For Power: Incorporate sets with fewer reps (e.g., 1-3) focusing on maximal speed and force production.
• Volume: Start with 3-4 sets and adjust based on individual recovery and training goals.

Conclusion

The Viking press is a dynamic and highly effective exercise for building robust overhead strength, power, and muscle mass in the shoulders, triceps, and upper chest. Its unique biomechanics, often incorporating leg drive and a fixed arc, make it a powerful alternative or supplement to traditional pressing movements. By understanding its mechanics and focusing on proper execution, athletes and fitness enthusiasts can harness the benefits of the Viking press to forge formidable upper body strength and resilience.