Скачать или смотреть Rack Viking Press

Assuming your gym doesn't have a Viking press machine, the squat rack Viking press is a great alternative. It's a pain in the ass to set up, but if you're willing to go to the trouble, it can be an effective way to load the shoulders while still being relatively shoulder friendly.

The advantage of this is that it allows you to change your pressing angle to one that suits your anatomy by adjusting the height of the furthest safety pin (the one the bar is pivoting on).

Pressing either overhead or horizontally with a neutral grip offers some shoulder-saving benefits too. It limits elbow flare and offers a more stable position for the shoulder to press from.

More neutral-grip pressing like this -- in place of the palms down position -- could be the one simple change that gives immediate benefits to your shoulder health and performance. – Gareth Sapstead

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