The half-kneeling javelin press is a simple, challenging, and a fun alternative to any standard shoulder-blasting presses you’re already incorporating into your workouts, according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S. As long as you resist the urge to heave a barbell across the gym, you’ll do okay throwing this exercise into your shoulder routine.
The javelin press may not help you to become a better track and field athlete, but hoisting a barbell overhead with one hand does gives off an old-time sideshow strongman vibe. While the move shows off shoulder strength, it targets a host of muscle groups not normally associated with shoulder work.
For starters, this variation requires wrist and grip strength to stabilize the oversized bar, while at the same time the instability caused by the length barbell also hits the core.
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