Weight Training
Half-Kneeling Anti-Extension Press
Press overhead without flaring the ribs
8 min
4 sets of 8 per side
Intermediate
Why this drill
Builds toward press overhead without flaring the ribs.
Instructions
- 1Kneel with the front knee at 90 degrees and glutes squeezed on the back leg.
- 2Hold a light dumbbell at shoulder height with ribs stacked over the pelvis.
- 3Press overhead only as far as the ribs stay down; stop if they start to flare.
- 4Lower with control and reset the brace before the next rep.
What to focus on
Ribs staying stacked over the pelvis through the whole press.
Recommended reps
4 sets of 8 per side
Common mistake
Ribs flaring and low back arching to fake extra range.