🏋️‍♂️ Seated vs. standing overhead press — which is better?

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Here’s what we’ve got to end your week with:

• The difference between seated and standing overhead presses

• The right running workouts for you

• Glute training for beginners

Exercise Showdown

Duck, Duck, Goose

While not as hyped as the horizontal bench press, the overhead press remains a fixture in every gym with barbells and dumbbells. Your overhead pressing pleasure can include a mixture of seated and standing variations, and knowing the differences between the two can be what’s standing between you and massive strength.

As you might infer from watching Olympic weightlifting and strongman, tests of overhead strength are usually reserved for the stability of standing on two feet (and, therefore, most of your strength-based work will be done thusly). Ditching the standing position to instead sit on a bench or box, however, can take the stress off your body and put it directly on your shoulders, which can be better for building those muscles. 

The manner in which you place objects overhead may determine the entire trajectory of your life, so pick and choose your variations well.

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Cardio

Running Free

Running can be sheer drudgery to some and a free-wheeling, wide-open adventure to others. What do the latter folks have that the former lack? Well, we here at BarBend have managed to make running a whole lot more enjoyable for everyone thanks to the five workouts we’ve rounded up below.

Proper structure is everything for a running workout. Aimlessly running for…. some amount of time at…. some speed… is a recipe for winding up on the couch watching the Global Triathlon Network with a six-pack of beer and a bowl full of Cheetos. That’s why we’ve taken special care to actually put these routines together in a way that makes sense and remains engaging throughout. 

If you can learn to mix fast-paced HIIT runs with different tempos and hills, you will make better progress and (hopefully) find the whole thing much more exciting. Run to your little heart’s content with the workouts below.

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Workouts

Work Your Tail Off 

Since booties need to be trained, BarBend is on the case with this workout taken from the mind of seven-time Figure Olympia champion Cydney Gillon. You don’t need to be about to take the stage to flex your striated glutes to do this routine; it’s set at a base level any beginner can attempt. 

If you need more burn for your buck, you can progress things a little bit to make sure you fill out whatever size pants you buy. Give those glutes a butt-kicking with this workout.

Everything Else

Gyms of the Rich and Famous

• Hafthor Björnsson has been clear about one thing: He’s back on the warpath to prove he is the strongest man to ever live. His return to the strongman stage is now set, and he recently revealed his schedule for the year.

• While having a gym worth $500k isn’t necessary to reach your peak, internet fitness personality Jujimufu asked the question: “Why not?” Coop, of Garage Gym Reviews fame, takes his camera crew to the “gym farm” to investigate one of the most expensive home gyms on the planet.

• Crunching and twisting may be the most popular way to train your abs, but utilizing stabilization exercises, like the deceptively simple hollow hold, can lead to even greater core strength.