The 6 Best Accessory Exercises for CrossFitters to Increase Pressing Strength by Coach JKH
When it comes to enhancing pressing strength, accessory exercises play a crucial role in complementing the primary movements in CrossFit. By focusing on targeted muscle groups and movement patterns, these exercises help build the necessary strength, stability, and endurance. Here are six of the best accessory exercises for CrossFitters looking to boost their pressing strength:
1. Strict Overhead Press
The strict overhead press is fundamental for developing shoulder and tricep strength without relying on momentum. By keeping your legs stationary and focusing on upper body strength, this exercise ensures that your shoulders and triceps are the primary movers, enhancing raw pressing power.
How to do it
- Stand with feet shoulder-width apart.
- Grip the barbell just outside shoulder width.
- Press the bar directly overhead until your arms are fully extended.
- Lower the bar to the starting position with control.
2. Dumbbell Shoulder Press
Using dumbbells for shoulder presses can help address muscular imbalances and improve shoulder stability. The independent movement of each arm requires greater stabilization, which can translate to better performance in pressing movements.
How to do it
- Sit or stand with a dumbbell in each hand at shoulder height.
- Press the dumbbells overhead until your arms are fully extended.
- Lower them back to the starting position in a controlled manner.
3.: Arnold Press
Named after Arnold Schwarzenegger, the Arnold press combines a shoulder press with a rotation, targeting the deltoids from multiple angles and enhancing shoulder mobility and strength.
How to do it
- Start with dumbbells at shoulder height, palms facing your body.
- Rotate your palms outward as you press the dumbbells overhead.
- Reverse the motion on the way down.
4. Push Press
The push press is a dynamic movement that incorporates leg drive to help push the weight overhead. This exercise improves the transition from leg drive to upper body pressing, which is crucial for movements like the thruster and clean and jerk.
How to do it
- Start with the barbell at shoulder height.
- Slightly dip your knees and drive through your legs to press the bar overhead.
- Lock out your arms and then lower the bar back to the starting position.
5. Z Press (aka “L-sit press”)
The Z press, performed from a seated position on the floor with legs extended, emphasizes core strength and shoulder stability. It prevents the use of leg drive, making the shoulders work harder.
How to do it
- Sit on the floor with your legs straight out and hold a barbell at shoulder height.
- Press the bar overhead while keeping your core engaged and back straight.
- Lower the bar back to shoulder height with control.
6. Tricep Dips
Strong triceps are essential for locking out any pressing movement. Tricep dips target the triceps directly and can be performed with body weight or added resistance for increased difficulty.
How to do it
- Use parallel bars or a bench to support your body.
- Lower your body until your elbows are at a 90-degree angle.
- Press back up to the starting position, fully extending your arms.
Incorporating these accessory exercises into your routine will build the pressing strength necessary for improving performance in CrossFit WODs. Focus on proper form, progressively increasing weight, and maintaining a balanced workout regimen to see significant gains in your pressing capabilities. Whether you’re aiming for a stronger overhead press or a more powerful split jerk, these exercises will provide the foundation you need to succeed.
By Coach JKH CrossFit Rising Sun East Nashville.
