PushBBDBKB
Overhead press performed seated on the floor with legs extended straight out, removing all lower-body and hip assistance. Demands strict thoracic posture and pure shoulder/core strength — a Zydrunas Savickas signature strength builder.
Demo: Strength coaching demo
Sets
3
Reps
5-8
Rest
2 min
Contraindications
Limited hamstring or hip flexibility making the seated position difficult — use a slight knee bend or cross-legged setup.Setup
Sit on the floor, legs extended straight out in front (or crossed for a modified version), completely upright torso. Bar/dumbbells racked at the shoulders.
Execution
- 1Sit tall — no leaning back at all
- 2Press straight overhead without using the legs for momentum
- 3Keep the ribs down, avoid excessive lumbar arch
- 4Lower under control back to the shoulders
Key cues
- Sit up as tall as possible before every rep
- No leg drive — none available anyway
- Ribs down, brace the abs
- Press straight up, resist leaning back
Common faults
- Leaning back to generate momentum (defeats the purpose)
- Rounding the upper back
- Losing tightness through the midsection
- Using too much weight before mastering strict form
Tweaks
- Cross-legged version for those with limited hamstring flexibility
- Use dumbbells or kettlebells instead of a barbell
- Add a pause at the bottom
Muscles
Primary: Anterior Deltoid, Triceps Brachii, Core
Secondary: Upper Traps, Erector Spinae
Sources
Attribution: Zydrunas Savickas / Strongman canon