If you’ve hit the gym regularly, chances are at one point that developing wide and imposing shoulders were on your training goal list. Broad shoulders make you look stronger and give your physique that wide, athletic look. One way to develop your shoulders is through the gold standard, the overhead press. But which version is best for you?
If you’re looking for a overhead press variation to help improve shoulder strength and help improve pressing movement patterns, the scrape-the-rack press may be the exercise to add to your Country Muscle making routine.
Barbell overhead presses are fundamental for developing upper body power. Not only do they strengthen the shoulders, you’re also at some point hitting you upper chest, triceps, and upper back. Overhead presses, especially when performed standing, also engage the core for added stability.
Beyond upper-body muscle gains, pushing a heavy object over your head helps boost functional strength. The scrape-the-rack press closely resembles the classic overhead press, Where it differs, however, is that the barbell remains pressed against the rack throughout the movement, helping enhance the stability of the bar.
Why is this important? According to strength athlete, trainer, and health and fitness writer Tasha “Wolf” Whalen, the scrape-the-rack press offers a range of shoulder-training benefits including having the lifter take a greater focus on the path of the bar during the concentric (lifting) and eccentric (lowering) portions of the lift.
While it helps with stability, scrape-the-rack presses allow for greater time under tension. It also helps maximize muscle engagement and shoulder growth, particularly the front delts.
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How To Perform The Scrape-The-Rack Press
- Set up in a power rack. Position the bar at or slightly above shoulder height.
- Stand with your feet shoulder-width apart and grip the bar slightly wider than shoulder width. Try not to grip the bar too wide (this can lead to shoulder strain) or to narrow (which increases range of motion and places more emphasis on the triceps).
- With the barbell resting on the top of the “J hook,” keep your elbows slightly in front of the bar and your wrists straight.
- Brace your core firmly before beginning to press the bar upward while keeping it in constant contact with the rack. This will cause the bar to “scrape” the bar along the rack as you extend your arms to lockout. Move your head slightly forward so the bar is directly overhead. Avoid flaring your elbows or losing contact with the rack. Maintain a neutral spine with your shoulders, elbows, and wrists aligned when your arms are fully extended.
- Lower the bar back down to the top of the “J hook,” keeping it in contact with the rack to maintain control and proper form throughout the movement.
PHOTO: unsplash.com/@johnarano