What Is A Viking Press Machine Also Vs a Shoulder Press

What Is a Viking Press?

So lets start off with, what is a Viking press, itis a strength training exercise, most commonly seen in strongman competitions, that involves pressing a loaded apparatus overhead using a unique lever system or a specialised viking press machine. Unlike the traditional overhead or shoulder press, where a barbell or dumbbells are pressed vertically, the Viking press uses handles attached to a lever or dual barbells, producing an arcing motion as the weight is pushed overhead. This setup allows for a more fluid and controlled movement, often making it more accessible for those with shoulder or lower back limitations.

The Viking press can be performed with specialised Viking press machines, which offer adjustable handle positions and iso-lateral movement, or with improvised setups using two barbells in a power rack. The exercise is a staple in strongman events, but its benefits are increasingly recognised in general strength training circles.

Muscles Worked by the Viking Press

The Viking press is a compound, multi-joint movement that targets a broad range of upper body muscles. The primary muscles engaged include:

• Deltoids (Shoulders): All three heads (anterior, lateral, and posterior) are activated, with particular emphasis on the anterior and lateral deltoids during the pressing phase.
• Triceps Brachii: Responsible for elbow extension as the weight is pressed overhead.
• Upper Chest (Pectoralis Major): Especially the clavicular (upper) portion, which assists in shoulder flexion and stabilization.
• Trapezius: Both upper and middle fibers help stabilize the shoulder girdle and assist with upward rotation of the scapula.
• Upper Back (Rhomboids and Rear Delts): Provide additional stability and control during the lift.
• Core and Abdominals: Engaged for stabilization, bracing the torso, and maintaining proper posture throughout the movement.

When performed as a Viking push press (using leg drive), the lower body—particularly the quadriceps, glutes, and calves—also becomes involved, making it a full-body power movement.

How to Perform the Viking Press

Setup: 

1. Stand between the handles of a Viking press machine or between two parallel barbells in a rack.
2. Grip the handles at a comfortable width, typically with a neutral grip (palms facing each other).
3. Brace your core, set your feet shoulder-width apart, and maintain a straight back.

Execution:

1. Dip slightly at the knees (if performing a push press), then drive through your legs and press the handles overhead in a smooth, arcing motion.
2. Lock out your elbows at the top, keeping your core engaged and avoiding excessive back arching.
3. Lower the handles under control back to the starting position.

Tips:

1. Focus on controlled movement and proper form rather than maximum weight.
2. Adjust handle height and grip width to suit your body and target specific shoulder heads.
3. Avoid “double dipping” (bending knees a second time after the initial drive), as this is considered poor form in competition.

Video Showing A Viking Press Press Machine

Benefits of the Viking Press

1. Shoulder and Upper Body Strength

The Viking press is highly effective for building strength and muscle mass in the shoulders, triceps, and upper chest.

Its compound nature means multiple muscle groups are trained simultaneously, improving overall upper body power.

2. Joint-Friendly Movement

The lever system and ergonomic handles provide a more natural pressing path, reducing stress on the shoulder joints and lower back compared to traditional overhead presses.

This makes the Viking press a suitable alternative for those with previous shoulder injuries or mobility limitations.

3. Functional Strength and Stability

The exercise mimics real-world movements, enhancing coordination, balance, and functional strength.

The core is heavily engaged to stabilize the body, promoting better posture and injury prevention.

4. Versatility and Adaptability

Viking press machines often allow for iso-lateral (independent arm) movement and multiple grip positions, enabling targeted muscle activation and accommodating users of various sizes.

The movement can be performed with strict form or with leg drive (push press variation) to develop explosive power.

5. Reduced Injury Risk

The controlled, arcing motion and stable handles decrease the risk of compensatory movements and poor form, lowering the chance of injury.

Beginners benefit from the increased stability, while advanced lifters can safely overload the movement.

6. Plateau-Busting Variation

Introducing the Viking press into a routine provides a novel stimulus, helping to overcome training plateaus and promote continued muscle growth.

Viking Press vs. Shoulder Press: Key Differences

Below is a comparison table highlighting the main differences between the Viking press and the traditional shoulder (overhead) press:

• Movement Mechanics: The Viking press’s lever system allows for a more ergonomic and arcing path, which can feel smoother and more natural, whereas the shoulder press is typically a strict vertical movement. 
• Joint Impact: The Viking press is often gentler on the shoulder joints and lower back due to the controlled path and neutral grip options, making it ideal for those with previous injuries or discomfort during traditional presses.
• Muscle Activation: Both exercises target similar muscle groups, but the Viking press may engage stabilizing muscles differently due to the lever and handle setup. The adjustable grip and handle positions also allow for more targeted muscle work.
• Stability and Safety: The Viking press provides increased stability, reducing the risk of losing balance or using improper form, which is especially beneficial for beginners or those lifting heavy loads.
• Versatility: Many Viking press machines allow for iso-lateral training (one arm at a time), multiple grip widths, and easy weight adjustments, offering greater versatility than most standard shoulder press setups.
• Strongman Relevance: The Viking press is a staple in strongman competitions, often used as a test of maximal overhead pressing strength, whereas the shoulder press is more common in general fitness and bodybuilding.

Muscle Activation Patterns: Viking Press vs. Shoulder Press

So we know Viking Press and traditional shoulder press exercises both target the shoulders and upper body, BUT their muscle activation patterns differ due to equipment mechanics, grip, and body positioning.

Key Differences in Muscle Activation

• Stabilisation and Core Engagement

The Viking press, typically performed with a lever system or machine, offers a more stable and controlled movement path. This reduces the need for core and stabilizer muscle engagement compared to a free weight standing shoulder press, which requires more core and shoulder stabilizer activation to balance and control the load.

• Deltoid Activation

Both exercises heavily recruit the deltoids, especially the anterior deltoid. However, studies show that variations in overhead pressing (such as front vs. back, barbell vs. machine) can shift emphasis among the anterior, medial, and posterior deltoid heads. Machine-based or lever presses (like the Viking press) may slightly reduce the need for medial and posterior deltoid stabilization compared to free weights, but can still provide substantial anterior deltoid activation.

• Triceps and Upper Chest

Both exercises engage the triceps brachii for elbow extension. The Viking press, with its often neutral grip and arcing path, may allow for greater triceps involvement due to a more natural pressing motion. The upper chest (clavicular pectoralis major) is also activated, but the degree can vary based on grip and trunk angle.

• Trapezius and Scapular Muscles

The shoulder press, especially when performed standing or with free weights, requires more upper trapezius and scapular stabiliser activation to maintain proper shoulder position and control the bar path. The Viking press's guided motion reduces this stabilization demand, potentially lowering upper trapezius activity.

• Equipment Impact

Machine or lever-based presses (like the Viking press) generally show less overall muscle excitation compared to barbell presses, as the machine provides external stability and guides the movement, reducing the need for neuromuscular control and stabilization.

The Viking press allows lifters to focus on pressing strength with reduced stabilization demands, making it suitable for targeting the shoulders and triceps while minimizing stress on stabilizers and the lower back.

The traditional shoulder press, especially when performed standing and with free weights, requires greater activation of the medial/posterior deltoids, upper trapezius, and core for balance and control.

Both exercises are effective for shoulder development, but the Viking press may be preferable for those seeking a joint-friendly, stable pressing motion, while the shoulder press offers greater overall muscle activation and functional stability demands.

In summary, the Viking press emphasizes primary movers (deltoids, triceps) with less reliance on stabilizers, while the shoulder press—especially with free weights—requires greater activation of stabilizing muscles and core due to the need to control and balance the load throughout the movement

Concluding Thoughts About a Viking Press

The Viking press is a dynamic, joint-friendly overhead pressing exercise that builds substantial upper body strength, particularly in the shoulders and triceps, while also engaging the upper chest, traps, and core. Its unique lever system and ergonomic design make it accessible for those with shoulder or back issues and provide a novel stimulus for experienced lifters. Compared to the traditional shoulder press, the Viking press offers greater stability, versatility, and often a safer movement path, making it a valuable addition to any strength training program. Whether your goal is muscle growth, functional strength, or strongman competition preparation, the Viking press is a powerful tool for upper body development.