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A bent press is a type of weight training exercise wherein a weight is brought from shoulder-level to overhead one-handed using the muscles of the back, legs, and arm. A very large amount of weight can be lifted this way, compared to other types of one-hand press. It was a staple of the classic, old-time strongmen such as Eugene Sandow and Louis Cyr, but is no longer popular. It is a very technical lift, and as such not easy for neophytes to learn. A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). ...
Eugen Sandow Eugen Sandow, a pioneering bodybuilder of the Victorian era, was born Friederich Wilhelm Mueller in Königsberg, East Prussia on April 2, 1867 and died in 1925. ...
Louis Cyr, baptised Cyprien-Noé Cyr (October 10, 1863 – November 10, 1912) was a famous Canadian strongman. ...
You’ll find that the weight has to challenge you somewhat to really feel this exercise properly. The bent press starts when you are holding the weight at your shoulder. There are many different ways to get the weight to this position. Observe.
There is a spot on the base of the palm where the wrist meets the palm on the pinky side that recruits more muscle fibers. Keep the weight there.
Now you are ready to press. There are two ways. You can twist your trunk and then begin, or twist as you lean forward. Your latissimus should be flared out and taking on most of the weight. The forearm is perpendicular to the ground. Eyes on the weight.
The crux of it is: you get under the weight as it seems not to move. You’ll find in grinding power movements that the weight seems not to move at first. The magic is that more and more muscle fibers flex harder and harder creating more and more tension. Thank your nervous system for that.
Your upper back muscles stabilize the weight until you glide under it to lock your arm out. Now you’re half done.
The second part of the movement is to keep the arm locked and slowly straighten up. That is the positive movement of what is known as the windmill. The back stays straight as you glide from the bent to the side position to a standing upright position. Keep your arm locked while performing the second step.
Through out this entire exercise keep your eyes on the weight!
Arthur Saxon was one of the strongest men of all time due to this exercise, the bent press. You’ll notice that if you choose to cheat this exercise one of the two things could happen: you will get injured or show poor results. Form is everything. The only way to learn is to do.
See also
In the 19th century, the term strongman refers to an exhibitor of strength (before strength sports were codified into weightlifting, powerlifting etc. ...
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