Elite Physique The New Science of Building a Better Body

Ahrens Press
This variation of an overhead press places a greater emphasis on the middle deltoid,
which is often neglected during upper body exercises. It was popularized by the late
Chuck Ahrens, a Muscle Beach strongman from the 1950s and ’60s who had extraordinary
shoulder width and was known for displaying incredible feats of strength.
HOW TO DO IT
VERTICAL PUSH
1. Stand while holding a relatively light dumbbell in each hand. Elevate your arms
out to the sides so they’re parallel to the ground, elbows bent to 90 degrees
and palms facing forward (see figure a).
2. Press the weights up and out at a 45-degree angle until your elbows are locked
straight, basically in a V position (see figure b).
3. Lower under control and repeat.
a
b
ADVANTAGE
This press variation emphasizes the often neglected middle deltoid.
COACHING CUE
The palms stay facing forward throughout the movement, but allow your wrists to slightly
rotate in a pattern that feels most natural.
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