Consider Presses to be the open-chain companion of the closed-chain pushup. Because your hands move independently in free space, presses increase the stability & mobility demands and strengthen each arm independently. Like with pushups, keep your elbows at a 30-45 degree angle from your trunk to protect your shoulders.

Be sure to press from every angle for best results. Incline Presses hit your upper pecs. Flat Presses hit your mid pecs. Decline presses hit your lower pecs. Overhead Presses are the weakest position and it stresses your shoulders the most. You’re typically twice as strong pressing horizontally versus vertically. Try my multi-angle pressing drop sets workout: Do 8-12 or max reps overhead presses and repeat for incline, flat & decline presses using the same weight with no more than 20 seconds of rest between moves. It’s an incredible workout you can get done in 5 minutes or less.

The Floor Press is not only a great way to build the top of your press but it doesn’t require a bench & it’s easy on the shoulders. Add a band to get peak tension at peak chest & triceps contraction.