Pressing Variations with a Core Focus

When you think about pressing exercises, your shoulders, chest, and triceps might come to mind—but did you know that pressing can also be a powerful tool for core training?

That’s right! When done correctly, pressing variations can challenge your stability, balance, and coordination, engaging your core in a way that traditional exercises like sit-ups and crunches simply can’t match.

Why Core-Focused Pressing Matters

Your core isn’t just about abs—it’s your body’s powerhouse, responsible for stability and transferring strength between your upper and lower body. By incorporating core-focused pressing variations, you can:

• Build stronger, more resilient shoulders and chest.

• Improve core stability and anti-rotation strength.

• Enhance real-world functionality and lifting performance.

2 Core-Focused Pressing Exercises to Try

This week in my classes at my gym Heavy Weights we have been doing Core Focused Variations of pressing exercises.

Here are two of my favorite pressing variations that target your upper body and core at the same time:

1. Larsen Bench Press
   This variation eliminates leg drive by keeping your feet off the floor, forcing your core to stabilize your body during the press. It’s an excellent way to build pure upper-body strength while challenging your core.

2. Dumbbell Shoulder Press – 1 Arm, 1 Leg Down (Kneeling)
   By kneeling with one leg down and pressing with one arm, this exercise not only strengthens your shoulders but also demands balance and stability, making your core work overtime to keep you steady.

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Bonus Video: Herę is a video of one of my clients son Luca working on his bench press.

He is so cute and training hard :).

Why These Variations Work

Both of these movements emphasize core engagement through instability, which translates to improved control, balance, and strength in your lifts—and in life.

If you’re looking to take your training to the next level, start incorporating these into your program. Not only will you build strength, but you’ll also develop a core that’s functional and ready for anything!

Have a strong weekend!

Coach Rob
Women Who Lift Weights

P. S. Don’t forget our 30 Day “Hard Core” Challenge starts Monday Feb 3^rd.

It’s a 30-day workout program and challenge with a focus on full body workouts with a core focus.

If you want to get more info about the challenge click here.