Overhead Press
The Essential Primal Movement:
Elevated
Jack Knife
Press
M W
25 20
15
10
7
20
15
12
Reps
Place your palms about shoulder-width
apart on a bench 2–3 feet off the ground.
Take a step back, stand on your toes and
bring your head down between your arms
while raising your hips and straightening
your back. Lower your head to the bench
and then push back up with your shoulders.
(VIDEO)Jack Knife
Press
Keep your feet flat on the ground and place
your hands shoulder width apart on the
ground several feet ahead of your feet. Hinge
at the hips, forming an upside down “V” with
your legs and torso. It’s like a pushup posi-
tion only with your butt and hips sticking up
and the top of your head touching the
ground. Use your shoulders to lower your
head toward the ground and push back up.
(VIDEO)
This is a cross between the Jack Knife Press
and a Pushup. Assume a shallow Jack Knife
Press Position. Imagine a bar about 1 foot
off the ground and directly above your hands
under which you must pass your head and
torso. Slide down under the bar and back up
so that the bar is now above your lower-mid
back. Now slide back under the bar the
opposite direction to complete one rep.
(VIDEO)Shoulder Press
Pushup
Make your torso perpendicular to the
ground by placing your feet on a bench,
table, or chair. Your hips should form a 90
degree angle between your upper and lower
body. Keep your hands shoulder width apart
on either side of your head and press up
with your shoulders. Keep your head and
neck aligned with your torso as you press,
so top of head is pointed to the ground and
you are looking backwards. (VIDEO)Dive
Bomber
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