Head Above the Rest
Build the base. Press with purpose.
Press for strength while training the upper back, shoulder mobility and stability through I-Y-T raises, bear holds and supported hangs.
Equipment: Barbell or dumbbells, band, pull-up bar; bench optional
Train with intent
A stronger press starts below the weight: steady feet, ribs over hips and shoulders that move well. Earn the range before you chase the load.
Week 1: Find your positions. Choose loads you can control and record a starting point.
Strict press
Press from a steady base. Use the I-Y-T work and bear hold to practise shoulder and trunk control without a heavy load.
This is one example of how a training day is laid out. The full plan builds across six weeks with two more sessions each week.
Shoulder circles, band pull-aparts and wall slides
Move comfortably; prepare for the session.
Strict overhead press
Keep ribs over hips and press through a comfortable range; finish with control.
One-arm dumbbell row
Support your free hand and keep shoulders and hips square.
Hands-on-bench push-up
Use a sturdy bench; lower your chest toward it with control.
I-Y-T press / raise
With very light weights or no load, move arms into I, Y and T shapes. Reach smoothly without shrugging or arching your back.
Bear hold
Hands under shoulders, knees under hips. Press the floor away and hover the knees a few centimetres while breathing and keeping hips level. Keep knees down for an easier version; stop if wrists or shoulders hurt.
Easy walk or breathing reset
Bring your breathing back down.
Find your overhead line
Food: Eat a familiar meal or snack before two pressing sessions if you normally train hungry; note your energy.
Movement: Practise five wall slides on three days. Keep ribs comfortably over hips and stop before you have to arch your back.
The full plan and weekly goals become available after your order and coach review.
Choose Head Above the Rest · $80 USD ↗