Grip Olympic

If you're like me, shoulders are one of your toughest body parts to develop. So I've to develop effective ways to really hit my shoulders hard and get the best results possible.

This exercise is one of my favorites for building strength and explosive power in the shoulders. I've found it to be VERY effective for hitting the lateral delts as well, which is critical for building shoulder width.

How To Do It:

To perform this exercise, you'll need a barbell and a power rack. That's it!

Instead of pressing the barbell from inside the rack, though, and taking a "traditional" grip on the bar, you will be standing OUTSIDE the rack on one side, facing in. You'll be pressing one end of the bar, using the other end as a pivot point.

First, you'll need to set one of the safety rails up near the top of the rack - about forehead level is good. The other rail should be set at just about shoulder height.

Set an Olympic barbell across these rails so that it's sloping down to one side. Load the high end of the barbell with at least one weight plate (45 or 35 lbs) to counterbalance the end you'll be pressing.

Load the lower end of the bar with weight - start with a weight that is fairly light (if you can do dumbell presses with 50 lb dumbbells, start with just a 45 lb plate on the bar) until you get an idea of how the exercise works. Then you can start adding plates. Also, be very sure you've got good collars on both ends of the bar - you don't want any plates sliding off.

Now you're ready to start the exercise.

Stand at the low end of the bar (outside the rack) facing in towards the rack. Grip the end of the bar with both hands (not overlapping but butted up so they're right beside each other on the end of the bar). One will be closer to the end than the other - you can switch that grip on the next set to keep things even.

Stand a little off to one side to start with here. When you do the exercise, you're basically going to be doing a press with one hand (using the other hand for guidance and balance), bringing the bar up and overhead then lowering it down on the other side. Then you'll repeat, going back over to the other side.

This is why I call it the "Side-To-Side Shoulder Press." You start with, for example, a left-hand one-arm press, bringing the bar overhead and across then performing a right-hand one-arm press. You go back and forth until you've done as many reps as you can.

When you're doing the press (especially at the bottom of the movement), be careful to use the other hand primarily for guidance and balance, not to try and pull up on the bar for help. That other shoulder will be in an awkward position to exert force and you don't want to risk injury.

If you want to REALLY finish off the shoulders (I like to do this on my last set), when you're done with the side-to-side movement, you can continue with a two-arm press directly to the front.

Overall, this exercise is an excellent alternative to barbell and dumbell presses. It's a novel yet EXTREMELY functional shoulder exercise that has the potential to build excellent power and strength in the shoulders.

The positioning of the bar, the side-to-side movement and the fact that you're gripping on a MUCH thicker portion of the bar all contribute to the overall effectiveness of the exercise.

I think you're going to like it!

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

45lb Olympic Grip Plate $85.04 45lb Olympic Grip Plate 1235074Easy Grip design

2.5lb Olympic Grip Plate $5.04 This Olympic Grip Plate is easy to use with its easy grip design! Weighs 2.5 pounds.

10lb Olympic Grip Plate $17.04 This Olympic Grip Plate is easy to use with its easy gripdesign! Weighs 10 pounds.

35lb Olympic Grip Plate $66.04 This Olympic Grip Plate is easy to use with its easy gripdesign! Weighs 35 pounds.

25lb Olympic Grip Plate $62.04 This Olympic Grip Plate is easy to use with its easy gripdesign! Weighs 25 pounds.

Olympic Bars/Machine Attachments-Palm Grip handle $28 Olympic Bars/Machine Attachments-Palm Grip handle

25 lb. Olympic Grip Plate $36.95 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.GET OLYMPIC GRIP PLATES FOR THE PRICE OF STANDARD GRIP PLATES! GREAT VALUE! All plates have a durable, grey hammertone, acrylic finish.

10 lb. Olympic Grip Plate $14.8 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.GET OLYMPIC GRIP PLATES FOR THE PRICE OF STANDARD GRIP PLATES! GREAT VALUE! All plates have a durable, grey hammertone, acrylic finish.

100 lb. Olympic Grip Plate $131.29 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.GET OLYMPIC GRIP PLATES FOR THE PRICE OF STANDARD GRIP PLATES! GREAT VALUE! All plates have a durable, grey hammertone, acrylic finish.

35 lb. Olympic Grip Plate $47.48 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.GET OLYMPIC GRIP PLATES FOR THE PRICE OF STANDARD GRIP PLATES! GREAT VALUE! All plates have a durable, grey hammertone, acrylic finish.

45 lb. Olympic Grip Plate $61.05 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.GET OLYMPIC GRIP PLATES FOR THE PRICE OF STANDARD GRIP PLATES! GREAT VALUE! All plates have a durable, grey hammertone, acrylic finish.

Olympic $10 Olympic

2 Gray EZ Grip Olympic Plates, 2.5 lb $3.95 2" Gray EZ Grip Olympic Plates, 2.5 lb

Olympic Interlocking Grip plate Ruber Encased, 2.5 lb $5.95 Olympic Interlocking Grip plate Ruber Encased, 2.5 lb

Olympic Interlocking Grip plate UTH Encased, 2.5 lb $10.95 Olympic Interlocking Grip plate UTH Encased, 2.5 lb

Olympic Bars/Machine Attachments-Triceps Press Down Rope, Double-Grip $34 Olympic Bars/Machine Attachments-Triceps "Press Down" Rope, Double-Grip

Olympic WideFlange 3 hole grip VTX plate, 2 lb $2.95 Olympic WideFlange 3 hole grip VTX plate, 2 lb

Olympic Bars/Machine Attachments-Triceps Hammer Rope, Single-Grip $30 Olympic Bars/Machine Attachments-Triceps "Hammer" Rope, Single-Grip

High grade Olympic Interlocking Grip plate, 2.5 lb $4.95 High grade Olympic "Interlocking" Grip plate, 2.5 lb

OST355 355 lbs Grey Hand Grip Olympic $549 Fully-integrated quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

OST255 255 lbs Grey Hand Grip Olympic $429.99 Fully-integrated quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

OSR400S 400 lbs Rubber Grip Olympic $669.99 Designed using state-of-the art technology Body-Solid Rubber Grip Olympic plates surpasses all others in quality accuracy reliability and price Quad-grip design guarantees safer and easier performance than any other plate on the market Encased in dur...

OSR300S 300 lbs Rubber Grip Olympic $559.99 Designed using state-of-the art technology Body-Solid Rubber Grip Olympic plates surpasses all others in quality accuracy reliability and price Quad-grip design guarantees safer and easier performance than any other plate on the market Encased in dur...

OST455 455 lbs Grey Hand Grip Olympic $629.99 Fully-integrated quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

OST500S 500 lbs Cast Grip Olympic $636 Fully-integrated Quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

OST400S 400 lbs Cast Grip Olympic $599.99 Fully-integrated Quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

OST300S 300 lbs Cast Grip Olympic $499.99 Fully-integrated Quad-grip design guarantees safer and easier performance than any other plate on the market Accurate within 2 or better of stated weight Body-Solid Steel Grip Olympic plates are cast from the highest quality gray iron creating an exc...

ORST355 355 lbs Rubber Hand Grip Olympic $629 Designed using state-of-the art technology Body-Solid Rubber Grip Olympic plates surpasses all others in quality accuracy reliability and price Quad-grip design guarantees safer and easier performance than any other plate on the market Encased in dur...

ORST255 255 lbs Rubber Hand Grip Olympic $536 Designed using state-of-the art technology Body-Solid Rubber Grip Olympic plates surpasses all others in quality accuracy reliability and price Quad-grip design guarantees safer and easier performance than any other plate on the market Encased in dur...

OSR500S 500 lbs Rubber Grip Olympic $797 Designed using state-of-the art technology Body-Solid Rubber Grip Olympic plates surpasses all others in quality accuracy reliability and price Quad-grip design guarantees safer and easier performance than any other plate on the market Encased in dur...

5lb Olympic Grip Plate $9.04 2" bar hole in the middle accommodates all 2" Bars.

Hampton Olympic Grip Cast Iron Weight Plates $12.04 Hampton's new HOG (Hampton Olympic Grip) plates have an advanced design that makes them more attractive and functional than ever. Generous cast iron grips make them easy to pick up off the floor or rack, and the recessed design all but eliminates the risk of pinched fingers when stacking.

Hampton Olympic Grip Rubber Weight Plates $10.04 Hampton's new HOG (Hampton Olympic Grip) plates have an advanced design that makes them more attractive and functional than ever. Generous rubber grips make them easy to pick up off the floor or rack, and the recessed design all but eliminates the risk of pinched fingers when stacking.

Olympic Urethane Tri-Grip Plate $18.04 The durable TKO Urethane Tri Grip Plate provides years of trouble free performance without cracking, fading, or damage to floors and equipment. Solid steel insert ensures a precision fit for a more effective workout tool.

Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 5 lb $27.44 Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 5 lbYORK applied an ingenious innovation to the standard multi-hole grip plate and developed the ;ISO-Grip; Plate, clearly the most maneuverable, safest plate in the industry today. The ISO-Grip Plate is the industry's answer to a 360-degree easy-pick-up plate cleverly achieved by casting the hub thicker than the rim. The patent-pending, radical benefit of a thicker hub and a streamlined rim is the anti-pinch nature of using the plates. The streamlined rim ensures a comfortable grip and enhanced maneuverability with its 3-grip design. The steel composite casting fortifies the structural integrity of the ISO-Grip Plate. Plates are standard size. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 10 lb $35.06 Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 10 lbYORK applied an ingenious innovation to the standard multi-hole grip plate and developed the ;ISO-Grip; Plate, clearly the most maneuverable, safest plate in the industry today. The ISO-Grip Plate is the industry's answer to a 360-degree easy-pick-up plate cleverly achieved by casting the hub thicker than the rim. The patent-pending, radical benefit of a thicker hub and a streamlined rim is the anti-pinch nature of using the plates. The streamlined rim ensures a comfortable grip and enhanced maneuverability with its 3-grip design. The steel composite casting fortifies the structural integrity of the ISO-Grip Plate. Plates are standard size. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 25 lb $75.54 Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 25 lbYORK applied an ingenious innovation to the standard multi-hole grip plate and developed the ;ISO-Grip; Plate, clearly the most maneuverable, safest plate in the industry today. The ISO-Grip Plate is the industry's answer to a 360-degree easy-pick-up plate cleverly achieved by casting the hub thicker than the rim. The patent-pending, radical benefit of a thicker hub and a streamlined rim is the anti-pinch nature of using the plates. The streamlined rim ensures a comfortable grip and enhanced maneuverability with its 3-grip design. The steel composite casting fortifies the structural integrity of the ISO-Grip Plate. Plates are standard size. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 100 lb $244.13 Steel Composite Olympic Grip Plate - Black ;ISO-GRIP; 100 lbYORK applied an ingenious innovation to the standard multi-hole grip plate and developed the ;ISO-Grip; Plate, clearly the most maneuverable, safest plate in the industry today. The ISO-Grip Plate is the industry's answer to a 360-degree easy-pick-up plate cleverly achieved by casting the hub thicker than the rim. The patent-pending, radical benefit of a thicker hub and a streamlined rim is the anti-pinch nature of using the plates. The streamlined rim ensures a comfortable grip and enhanced maneuverability with its 3-grip design. The steel composite casting fortifies the structural integrity of the ISO-Grip Plate. Plates are standard size. Product photo may not exactly match the product offered for sale. Please refer to the product description.

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