How To Do a Proper Press Perfectly for Beginners and Seniors with 2 Routines

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So far we’ve covered 3 of the 5 best exercises to keep our bodies healthy: the squat, the lunge, and the push up. Today we look at how to do a proper “press” perfectly, thanks to our 70-year-old fitness guru, Beach Baby Bob.

The benefits from doing press exercises are many.  The human body uses the “press” movement for many natural positions.

Using a barbell, with weights hanging from each end, is considered by many in the fitness industry to be the oldest exercise used in the gym.

The fact that this one form of the press is still around, gives it much credibility. Technically, a press is any movement that has our arms pushing away from our bodies.

Joe Roberts pushing a shopping card across Canada
On May 1, 2016, Joe Roberts, former homeless youth, began pushing a shopping cart across Canada to raise awareness and dollars to end youth homelessness.

Today, fitness experts know how important it is for all people to include the different presses into their daily workouts.

All of us at one time or another throughout our day, are pushing a weight of some sort away from our core. Yes, we push weights overhead, but, we also push weights away from our core in many other directions as well.

doctor pushing patient to emergency

Progressive Weight Stacking

If you are doing presses because you are a “body builder”, then you might want to include the “progressive weight stacking” theory into your weight lifting routines.

That simply means, that once your body can handle pressing a certain amount of weight, then you add more.  This progression will build muscle mass.  This isn’t for most of us.  overhead squat with a press

Pressing in Everyday Life

Most of us want to make sure that our different weight pressing muscles are ready for every day life, just in case we need those muscles to help prevent injury.

So let’s take a look at a few great routines involving pressing weights, presented by BeachBabyBob.  Let’s also listen to find out what seniors might want to do to keep their bodies safe.

The different press exercises that people are performing today, will improve the health of our core muscles, such as the transverse abdominus.

Keep in mind that your core muscles are close to your spine. They prevent you from falling over as you move throughout your day and night.

There are 4 main core muscles:  transverse abdominus, multifidus, diaphram, and kegel.

3 out of 4 main core muscles
The diaphragm is under the ribs and is the main core muscle for breathing.

Muscle Strengthening

The shoulder muscles, such as the deltoids, will get stronger very quickly, and you will be glad of that, as you age. Your back muscles, such as the rhomboids and our latisimus dorsi, support your spine.

You need to keep those back muscles strong for sure.  Your glute muscles in your “BUM” are often taken for granted.  You use them for most movement and they are especially hard at work when you perform a press.

Finally, your chest and neck muscles, also need to be strong.  They definitely perform a major role when pressing weight overhead.

Your pecs/ pectoral muscles, and your traps/ trapesius muscles, connect your head to your shoulders.  They will keep your head on straight. (Ha! Ha!)  But, I am serious.

muscles help us press or push

So let’s take a look at a few great routines involving pressing weights presented by BeachBabyBob.  Let’s also listen to find out what seniors might want to do to keep their bodies safe.

I think we all want to live as long as possible, and we need all of our body parts helping us along the way.

What will a Press do for you?

  1.  Keeps your shoulders in great shape.
  2.  Keeps your core muscles strong, which allows your body to function at its best.
  3.  Keeps your synovial fluid flowing into your joints to keep you well oiled.
  4.  Keeps you looking great!