1 - Start by setting up a Viking Press apparatus, which typically consists of a sturdy frame with handles or grips at shoulder level. Load the weight plates onto the apparatus.
2 - Stand with your feet shoulder-width apart, facing the Viking Press machine.
3 - Position yourself under the handles, so they are at shoulder level or slightly lower when you reach up to grip them.
4 - Grip the handles with your palms facing forward, similar to a military press or overhead press grip.
5 - Lift the handles from the machine and bring them down to your shoulders, keeping your elbows bent and your upper arms parallel to the ground.
6 - Stand up straight with your chest out and core engaged.
7 - Press the handles upward by extending your arms fully until they are overhead. Keep your core tight and maintain a stable lower body.
8 - Lower the handles back to shoulder level to complete one repetition. Repeat the press for the desired number of reps.
