Tip Get Linebacker Strong Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Get Linebacker Strong Build your shoulders traps upper back and triceps with this brutal exercise Take a look by Joel Seedman, PhD December 17, 2016January 20, 2022 Tags Tips, Training The javelin press is old-school strength move that has regained popularity thanks to football superstar James Harrison performing it with incredibly heavy loads. Here's what it looks like. With your hand perfectly centered, grip the barbell hard, keep a tall posture, produce ample t-spine extension, and drive the weight overhead in a smooth, forceful manner. Don't allow the elbow to drop excessively low in the bottom position. This promotes collapsing and faulty recruitment patterns. The javelin press will also produce heightened levels of rotary stability from your core as the offset loading forces you to resist rotation. Few exercises require such a high degree of shoulder and grip stabilization while simultaneously challenging the core. The javelin press forces you to pack your shoulders into the optimal position because anything less will cause the bar to tilt. That's why the javelin press is very joint friendly – the heightened instability requires you to centrate the shoulder joint into the most biomechanically sound position. This takes stress off the joints and connective tissue, ensuring the surrounding muscles absorb all the force. Lower the bar under control. Letting the bar descend in a free-fall causes instability and you'll likely end the set in spectacular but undesirable fashion. Make it even more effective by pausing at the top and bottom. This stimulates a greater hypertrophy response because the amount of mechanical tension, muscle damage, and metabolic stress (particularly to the shoulders, traps, upper back, and triceps) goes through the roof. The javelin press can also be done with two arms: Two-Arm Javelin Press Although this eliminates most of the rotary stability demands to the core, the heightened degree of motor control makes the exercise even more difficult because you'll have to stabilize two volatile loads simultaneously. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Sucker Punch Charles Staley The Zen Master of weightlifting wants you to simplify your approach, build muscle, and live the good life. Powerlifting & Strength, Training Nate Green June 7 Training Tip The Cure for Spaghetti Hamstrings This exercise looks pretty easy. It's not. Bodybuilding, Legs, Tips, Training Paul Carter October 1 Training The 50 100 Push-Up Challenge Taking a push-up challenge isn't just an ego thing. Done correctly, it can be a programming method that delivers big results. Try this one! Challenge Training, Chest Al Kavadlo May 17 Training Twenty Things I Know The nutrition and training info is top notch and so are the writers. I really enjoy Eric Cressey, Mike Robertson, Dan John, Alwyn Cosgrove, Charles Staley, Chad Waterbury, and Christian Thibaudeau. I've read much of what they've written. Training Michael Boyle November 8