Lever Standing Viking Press

Muscles worked

Setup

1. Load the machine with the desired weight plates.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the handles with a neutral grip (palms facing each other) at shoulder height.
4. Brace your core and pull your shoulder blades back and down to create a stable pressing platform.

How to do it

1. Exhale as you drive the handles upward in a slight arc until your arms are fully extended, avoiding a hard lockout at the elbows.
2. Maintain a rigid torso and resist the urge to lean back as the weight moves overhead.
3. Inhale as you slowly lower the handles back to the starting position under control.
4. Follow a controlled tempo, taking 2 seconds to lower the weight and 1 second to press upward.

Form checklist

• Keep your core braced to prevent excessive arching of the lower back.
• Ensure your heels stay planted firmly on the ground throughout the lift.
• Keep your elbows tucked slightly forward rather than flaring them out to the sides.
• Maintain a neutral neck position by looking straight ahead.

Pro tips

• Squeeze your glutes throughout the set to stabilize your pelvis and protect your lumbar spine.
• Focus on pushing 'away and up' to follow the natural mechanical arc of the lever arm.
• At the top of the movement, perform a slight shrug to maximize trapezius engagement.

Make it harder

• Add a 2-second pause at the peak contraction to increase time under tension.
• Perform the movement with a staggered stance to further challenge core stability.

Frequently asked

What muscles does the lever standing viking press work?

The lever standing viking press primarily targets the deltoids and trapezius, and also works the abs, biceps, rhomboids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the lever standing viking press?

The lever standing viking press uses leverage machine.

Is the lever standing viking press good for beginners?

The lever standing viking press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell Standing Cross CleanIntermediate · deltoids, glutes, hamstrings, and trapezius
• Lat Shoulder Stretch Into Shoulder ShrugBeginner · deltoids, lats, and trapezius
• Lying Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius