The Viking press is one of strongman's classic events, and it's a great move for building bulletproof shoulders. The problem? Unless you've got access to a dedicated strongman gym, you've probably never had the chance to try it.
Fortunately, you don't need a purpose-built implement to get most of the benefits.
With a little creativity, you can recreate the movement using barbells in a rack, a landmine attachment, standing the 'wrong way round' on a shoulder press machine, or even using a hack squat or standing calf raise machine. None are perfect replicas, but they all share the same advantage: they let you press heavy along a fixed path, generating huge amounts of shoulder volume without worrying about balancing a barbell overhead.
If your goal is building bigger delts and stronger pressing, that's a worthwhile trade.
What Is the Viking Press?
The Viking press is an overhead pressing movement performed using a lever system, rather than a free barbell.
Because the load travels on a fixed arc, you're free to focus on producing force, rather than stabilising the weight overhead.
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In competition, athletes typically press for maximum reps against the clock. In the gym, it makes for an excellent hypertrophy movement, allowing you to accumulate quality volume safely.
If you don't have access to a Viking press, you can recreate the pattern using:
- A dedicated Viking press attachment for barbells
- Two barbells secured across safety pins in a rack
- A plate-loaded shoulder press machine (standing and facing the pad)
- A hack squat machine (pressing from the part where you'd normally position your shoulders)
- A standing calf raise machine (in the same fashion as above)
Different setup. Same principles.
It's worth noting that in most cases, the move is performed facing the weight. However, in some strongman competitions competitors do the move facing away from the weight.
Viking Press Benefits
Removes the Need to Stabilise the Weight
With a barbell overhead, part of the challenge is simply keeping the weight balanced and stable.
The Viking press removes much of that from the equation, letting you direct more effort into actually pressing the load. You can move your foot position, change your torso angle and pause during parts of the rep: all things that would cause you to drop a barbell or a pair of dumbbells.
Build More Shoulder Volume
Because stability isn't the limiting factor, most people can perform more quality reps before technique breaks down. That's exactly what you want if hypertrophy is the goal.
Friendlier on the Shoulders
Many lifters find the slightly angled pressing path more comfortable than a strict vertical press, particularly if straight overhead work tends to aggravate their shoulders.
It won't suit everybody, but for many, it's a useful alternative to have.
Strong Carryover to Overhead Strength
While it's not a replacement for strict pressing, the Viking press develops the shoulders, triceps and upper back that underpin stronger overhead lifts.
It's also an excellent accessory for anyone interested in strongman.
Main Muscles Worked
- Anterior deltoids – produce most of the pressing force.
- Lateral deltoids – stabilise the shoulder and contribute throughout the press.
- Triceps – extend the elbows to finish each rep.
- Upper chest – assists during the initial drive.
- Upper traps – help elevate and stabilise the shoulder girdle.
- Core – braces to transfer force into the implement.
How to Do It Properly
- If you're using a dedicated Viking Press machine, set the implement so the handles start around shoulder height.
- Brace your trunk and grip the handles firmly.
- Drive the implement overhead in one smooth motion, letting your shoulders move naturally. Use your whole foot as you push.
- Lower under control to the start position.
- Don't bounce out of the bottom position, even if you do use leg drive – control it. Breathe and brace before you move onto the next rep.
If you're using a machine adaptation, focus on replicating the same angled pressing path rather than trying to force a perfectly vertical press. For more tips on recreating this move in a commercial gym, read below.
Ways to Recreate It in a Commercial Gym
Barbell Rack Setup
Rest two barbells across safety pins set at around chest height in a squat rack. Stand side-on, outside of the rack, so you can grip the ends of the bars as 'handles'.
Reverse Shoulder Press Machine
Stand facing the back pad of a shoulder press machine and press the weight up and away from you, rather than sitting in it.
Hack Squat Press
Similar to above, stand in the hack squat machine, facing the carriage. Grip the undersides of the shoulder pads, step backwards to create your angle and press away.
Standing Calf Raise Machine
As above, press the load overhead in a similar movement pattern.
Landmine Viking Attachment
The closest approximation to the competition implement, an attachment that slips on the end of a barbell, that adds dual handles.
Mirafit Viking Press Landmine Bar Attachment
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