Build Strongman-like shoulders with this massive exercise.
We’ve all seen those guys in the gym. Massive pecs, bulging biceps, everything we want most out of our training. But what makes that physique stand out are those boulder shoulders, those tiny mountains sitting beside their heads. It may seem easy to grow your shoulders, performing those staple exercises like front and side raises, a military press, or the upright row. While those are great, looking towards more massive lifts can really work to create those boulder shoulders. The Viking Press is a monster shoulder workout to give you Strongman-like strength and those desired rounded delts to really add to your physique. Plus, you look like a beast doing it.
When it comes to shoulder strength, there is way more to it than just looking good and pumping out that awesome physique. With strong, stable shoulders, you allow yourself to thrive with more functional movements, as well as those sport specific exercises we need most. Anything from throwing a ball to carrying groceries, all the way to lifting massive weights with the overhead press will all be enhanced (1). Preventing injuries is another key factor in shoulder strength and should not be overlooked. As connectors for our arms to our torso, keeping these muscles and the surrounding attachments stable and healthy is vital for really seeing that huge growth we want most. And to bring it back to physique, your confidence will improve with those boulders showing through.
Let’s take a look at the Viking Press and see what the hype is all about. From what it is, to muscles worked, the benefits involved, and how to perform it, this is something you may want to try in the gym for people to envy. And trust us, they will.
What Is The Viking Press?
The Viking press is one of those shoulder exercises you just can’t overlook. Perfect for those looking to master overhead training, this requires range of motion as well as strength to really get that weight lifted overhead. What it can do is seriously build shoulder strength and work to increase overhead mobility. By adding stress on your core, it requires that to be engaged so you can put the stress on your shoulders and not your low back (2).
The Viking press can be used with either two barbells parallel to one another, or with a certain attachment called the Viking attachment. What this does is connects to the barbell and offers two handles so you are only moving one barbell. Used for other exercises as well, the Viking attachment is not a bad piece of equipment to check out.
Muscles Worked
With the Viking press, primarily you target the shoulders, working to really capitalize on those boulder shoulders. Along with upper body muscles, you get some good work with the triceps and back to help stabilize and provide for extra support with the movement. Working to help stabilize, as well as working with a slight pumping motion, your legs will feel a slight burn which can be beneficial in the long run.
Benefits Of The Viking Press
Build Serious Strength
It probably goes without saying but working with a monster exercise like the Viking press can really build strength and size for a number of benefits towards your training and performance, as well as everyday life. By adjusting the weight accordingly, you can also work on mind-muscle connection since the movement is relatively simple to perform.
Easy On Your Wrists
For those worried or struggling with wrist pain, your wrists stay in a fixed position so you don’t need to worry about any extra movements. Another shoulder exercise like the Arnold Press is a great one, but tends to cause some wrist pain given the rotation. With this linear movement, you don’t have to worry.
Stability & Added Upper Body Support
As mentioned before, strong shoulders can aid in stability and work to be helpful with upper body support. You don’t want those shoulder joints to be vulnerable as they are necessary for many workouts, so looking to be proactive now pays off in the long run (3).
Boost Your Aesthetic With Those Boulder Shoulders
This is what we all want. Those massive shoulders to fill out that tight shirt and show off our gains. The Viking press can help round out and offer great support for those gains we want to see most.
How To Perform It
For those interested in the Viking attachment, definitely look into this and see what it can do for you. A great attachment, it can make this exercise and others more efficient to maximize gains. For this How-To, we’ll focus on if you don’t have the attachment, so this requires two barbells.
Place your two barbells on the rack parallel to one another with the desired weight on each. As you grip each bar, engage your core and stand in between the two. Giving a slight squat down, lift the bars overhead, extending your arms and working to lock them out. Once at the top, hold for a brief pause and gently lower back to the starting position. Repeat for your desired number of reps.
Wrap Up
When it comes to those boulder shoulders we all know and love, there are countless exercises we can do to help us get there. Some of the staples like a front raise, side raise, overhead press, and upright row are all great and should be included but the Viking press challenges you to get that Strongman-like strength and massive physique that people will envy. Having strong shoulders works for your benefit in a number of ways but what is more than important is knowing how to effectively work these muscles so you see the growth you want most. Check out the Viking attachment if that interests you and look to add the Viking press into your routine. You won’t be disappointed that you did.
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*Images courtesy of Envato
References
- Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
- Ghigiarelli, Jamie J.; Berrios, Xavier M.; Prendergast, James M.; Gonzalez, Adam M. (2020). “The Viking Press”. (source)
- Jaggi, Anju; Alexander, Susan (2017). “Rehabilitation for Shoulder Instability – Current Approaches”. (source)