Log press: Key programming considerations everyone else overlooks
- Josh Hezza
- Dec 27, 2024
- 11 min read
Updated: Apr 23
The log press is one of the most butchered lifts in strongman. Most programs either throw endless max effort work at you and hope it sticks…Or they obsess over clean technique while completely neglecting tricep strength, midline bracing, and conditioning.
And that’s why you’re still stuck at the same number.
Why you gas out before the press even starts.Why your clean looks good on video but still feels like chaos in competition.
It’s not your fault. You’ve just been running systems that weren’t built for the full picture.
This guide isn’t fluff. It’s not another template dump or “do more push presses” routine.
It’s a full Conjugate-style framework for fixing your log press from every angle — whether you’re peaking for Static Monsters, struggling to find your lockout, or just tired of missing reps that should be in the bag.
You’ll learn:
✅ How to rotate variations to build clean, press, and recovery
✅ What accessories and circuits actually move the needle
✅ How to adapt this around your life and your events
✅ And what to do when you’re stuck — no matter where it’s failing
You don’t need more hype.
You need a system that works — under fatigue, under pressure, and under the log.
Let’s build that.
---Why the Log Press is Unique
Unlike a barbell or dumbbell press, the log press introduces several unique challenges:
- Neutral Grip: The neutral grip demands greater triceps and shoulder engagement while reducing chest involvement compared to a barbell press.
- Large Diameter: The log’s bulk changes the mechanics of the lift, increasing the range of motion and making stabilisation more difficult.
- Clean-to-Press Transition: The clean phase of the log press adds a complex, full-body movement, unlike a static barbell overhead press.
To maximise your log press numbers, you need a targeted approach that develops every aspect of the lift.
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1. Full-Range and Extended ROM Bench Press Variations
One of the most overlooked aspects of log press training is incorporating full-range and extended range of motion (ROM) bench press variations into your programme. The bench press, while not identical to the log press, is invaluable for building the foundational pressing strength you’ll need.
Key Bench Press Variations:
- Incline Bench Press: Focuses on the shoulders and upper chest, which are critical for overhead pressing.
- Cambered Bar Bench Press: Introduces a greater range of motion, mimicking the extended ROM of the log press.
- Paused Bench Press: Builds strength and control in the pressing phase, particularly helpful for sticking points.
- Floor Press: Reduces the range of motion to focus on lockout strength, critical for the final phase of the log press.
Integrating these variations into your training will improve your overall pressing power and help address weak points in your log press.
2. Rethinking Log Presses from the Rack
While pressing the log from the rack can be a helpful training tool, it’s not for everyone. Many lifters rely too heavily on this method without addressing the clean phase or building full-body strength. The log clean is an integral part of the event and requires a strong posterior chain, core stability, and explosive power.
What to Focus On Instead:
- Log Cleans: Train the clean phase separately to improve efficiency in rolling the log to your chest.
- Front Squats: Strengthen your legs and core for better control during the clean.
- Deadlifts with Bands: Build explosive power, especially in the hip extension required for the clean.
Incorporating these exercises will improve your ability to clean the log effectively, setting you up for a successful press.
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3. Stop Training Events Randomly
Strongman training often involves a chaotic mix of event work with little thought given to progression or periodisation. Randomly training events will not lead to consistent improvements. Instead, you need a structured programme that prioritises specific goals while allowing for adequate recovery.
How to Structure Your Training:
- Prioritise Weaknesses: Identify your limiting factors (e.g., leg drive, lockout strength) and make them the focus of your training.
- Rotational Programming: Use the Conjugate Method to rotate max effort, dynamic effort, and repeated effort work for continued progress.
- Plan for Peaks: If you’re preparing for a competition, gradually increase the specificity and intensity of your log press training as the event approaches.
By training with intention and structure, you’ll avoid plateaus and see consistent gains.
4. Avoid Over-Reliance on Banded Face Pulls
While banded face pulls are a popular accessory exercise for the upper back, they should not be your primary upper back exercise. The log press demands significant stability and strength from the upper back, and banded face pulls alone won’t cut it.
Better Upper Back Exercises:
- Barbell Rows: Build overall back thickness and strength.
- Pull-Ups/Chin-Ups: Improve lat engagement, which stabilises the log during the press.
- Seal Rows: Isolate the upper back without involving the lower back.
- Face Pulls with Cables or Weights: Provide more resistance compared to bands, better replicating the demands of heavy lifting.
A strong upper back supports the rack position and stabilises the log during the press, so don’t neglect these heavier exercises.
🔁 Add These to Your Log Press Variation Arsenal
If you’re only pressing from the rack or just cycling strict vs. push press, you’re leaving a lot of potential on the table — especially for rep events, jerk refinement, and clean-to-press transitions.
Here are two specialty movements I use regularly to clean up technique, build fatigue resistance, and bulletproof dip-to-drive mechanics.
🧨 Viper Press
Why it matters: Perfect for conditioning, coordination, and pressing without reset. Simulates comp pacing and requires full-body timing from clean to press.
When to use it:
After DE Upper for volume work (EMOMs or density sets)
In medleys or fatigue-based conditioning
For beginners learning to “stay tight” through the clean-press transition
Programming Tip:→ 3–4 sets of 6–8 reps at submaximal weight→ Or timed sets (30s continuous Vipers, rest 90s x 3 rounds)
🏋️♂️ SSB Jerk Dip to Pin
Why it matters: Trains the vertical dip and bracing mechanics critical to a successful log jerk or push press. Teaches lifters how to load into the dip without collapsing, and how to reverse the motion with speed and control.
When to use it:
On ME or DE Upper days as a CNS primer
In peaking blocks to clean up dip timing and confidence under load
As a low-back-friendly alternative to heavy jerks
Programming Tip:→ 3–5 sets of 3 reps, moderate load→ Pin height just above sticking point or at bottom of dip position
These aren’t gimmicks. They’re focused variations that fix real problems in real lifters. If your press dies under fatigue or your jerk never “pops” — you’re probably not training the transition properly. Now you can.
5. Look Like You Lift: Building Muscle for Strongman
Surprisingly, many strongman competitors don’t prioritise hypertrophy training, leading to a lack of overall muscle mass. If you don’t look like you lift, it’s time to address that. Building muscle isn’t just for aesthetics—it provides the foundation for strength.
How to Build Muscle for Strongman:
- Volume Work: Use the repeated effort method to accumulate volume and drive hypertrophy.
- Accessory Work: Focus on exercises like dips, dumbbell presses, and lateral raises to target smaller muscle groups.
- Eccentric Loading: Slow, controlled lowering phases build muscle and improve tendon strength.
By focusing on hypertrophy, you’ll develop the muscle mass needed to support heavy log presses.
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6. All the Gear, No Idea: Focus on Fundamentals
In the world of strongman, it’s easy to get caught up in buying every piece of gear—elbow sleeves, wrist wraps, and specialised shoes. While these tools have their place, they won’t compensate for poor fundamentals. Master the basics first.
Key Fundamentals to Nail:
- Leg Drive: Practise explosive leg drive to transfer power from your lower body to the press.
- Breathing and Bracing: Proper bracing is critical for maintaining stability and protecting your lower back.
- Overhead Mobility: Work on shoulder and thoracic mobility to ensure a full, stable lockout.
Once you’ve mastered the basics, your gear will enhance your performance rather than mask weaknesses.
Strength Development for the Log Press
Improving your log press requires targeted strength training for the shoulders, triceps, and core, as well as overall upper body development.
Primary Exercises for Log Press Strength:
- Strict Presses: Build raw shoulder strength.
- Push Presses: Develop leg drive and explosive power.
- Close-Grip Bench Presses: Strengthen the triceps for a strong lockout.
- Z Presses: Enhance core stability and shoulder strength by pressing while seated on the floor.
Accessory Exercises:
- Dips: Target the triceps, shoulders, and chest.
- Front Squats: Build leg strength for the clean and press phases.
- Deficit Deadlifts: Improve pulling power and posterior chain strength.
Conditioning for the Log Press: Built, Not Burned Out
Most lifters treat conditioning like an afterthought — a 20-minute row or aimless circuit when they feel guilty.
But in strongman, conditioning isn’t optional. If you’re doing log for reps, against the clock, or after a carry medley, your press isn’t just about strength — it’s about bracing under fatigue, recovering between reps, and exploding from a compromised position.
Here’s how to build that:
💥 Post-DE Upper Conditioning (1–2x/Week)
Best time to include it is after Dynamic Effort Upper — you’re already in a speed/volume state, so conditioning flows naturally.
Examples:
Sled Push → Push-Ups → Log Viper Complex (30s each, 3 rounds)
EMOM x 12:Minute 1: 4 Viper PressesMinute 2: 30s Battle RopesMinute 3: Farmer’s Carry Hold
These short, explosive intervals drive upper body conditioning without compromising your pressing recovery window.
🔁 GPP-Only Conditioning Day (Optional, 1x/Week)
If your log needs more endurance (especially for rep events), plug in a conditioning day focused on log press positioning, shoulder health, and movement variety.
Sample Circuit (4–5 rounds):
6 Clean + Press (light log or barbell)
15 Band Pull-Aparts
50ft Sandbag Carry
10 KB Snatches (each arm)
1-Min Breathing Drill (box or bench)
You’re not trying to fry yourself here — you’re trying to build durability and lungs without draining your CNS.
🧠 The Big Idea:
This isn’t about doing “cardio.” It’s about training your body to breathe, brace, and move under load, under fatigue, and under pressure.
A bigger log press isn’t just a matter of strength. It’s about lasting through the entire event — and still having something left for the rest of the comp.
By consistently incorporating these movements into your training, you’ll develop the strength needed for a bigger log press.
Implementing the Conjugate Method
The Conjugate Method, popularised by Louie Simmons, is a proven system for building strength and explosiveness. Here’s how to apply it to your log press training:
1. Max Effort Work: Test your one-rep max on variations of the log press or similar movements (e.g., axle press, barbell overhead press).
2. Dynamic Effort Work: Use lighter weights with maximum speed to improve rate of force development. For example, perform 8-10 sets of 3 reps at 50-60% of your max.
3. Repeated Effort Work: Focus on high-volume accessory work to build muscle and address weaknesses.
Rotating these methods will prevent stagnation and ensure balanced strength development.
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The Log Press Progression Model – 12 Weeks, Built to Peak Most lifters fail their log press because they never structure the progression — they just “press heavy” and hope something sticks.But with log, intent and sequencing matter. What you build in Week 1 has to carry into Week 12 — or you’re just spinning your wheels.
Here’s how I build it out across a full 12-week block:
📆 Weeks 1–3: Base Building & Technique Work
🔹High-rep log work (6–10 reps) to build control in the clean and consistency in the rack
🔹 Strict press and incline work to isolate press mechanics
🔹 DE work focused on bar speed, not bar weight
🔹 Goal: Establish clean positions, overhead movement quality, and shoulder endurance
📆 Weeks 4–6: Increase Intensity & Introduce Tension Tools
🔹 Add paused log work and controlled eccentrics to reinforce stability
🔹 DE log with bands or chains to accelerate lockout strength
🔹 Begin mixing in specialty bar variations (Swiss bar press, axle incline)
🔹 Goal: Build explosive intent and increase pressing strain with minimal joint cost
📆 Weeks 7–9: Blend Speed & Strain Under Fatigue
🔹 Cluster sets on log to simulate event pacing
🔹 Heavy tricep emphasis (floor press, close grip, JM press)
🔹 Push press and jerk wave cycles introduced if appropriate
🔹 Goal: Develop your ability to recover and press again between reps
📆 Weeks 10–12: Peak & Prepare for the Event
🔹 Introduce log from blocks or deficit (to simulate comp setups)
🔹 Use ramping sets and single rep practice under timed rest
🔹 Final exposures include clean-to-press medleys and comp log only
🔹 Goal: Feel confident under heavy fatigue, locked in under pressure
This progression isn’t just about adding weight — it’s about targeted stress, timed variety, and competition relevance. You don’t just need a big log press. You need a repeatable one — in reps, on a timer, and under judgment.
Programming Considerations
When designing your log press programme, keep the following in mind:
- Frequency: Train the log press 1-2 times per week. Dedicate one session to max or dynamic effort work and another to technique and accessory work.
- Progression: Gradually increase weight, reps, or sets to ensure consistent progress.
- Recovery: Prioritise sleep, nutrition, and mobility work to support recovery and prevent injuries.
🧠 LOG PRESS CUE SHEET: Think Before You Press
Technique breaks down fast when fatigue hits. So don’t rely on willpower — burn these cues into your brain before you touch the log.
These are the exact coaching cues I drill into lifters across strongman, MMA, and powerlifting — especially in rep events or timed medleys.
📌 Cues for Clean & Rack Position
“Ribs down, elbows forward.”→ Keeps the log stacked and the rack position tight.
“Brace before you dip.”→ Core before legs. Stability before drive.
📌 Cues for the Press
“Legs create vertical drive — don’t lean back.”→ Most missed reps start with bad dip angles. Stay tall.
“Drive through the log, not around it.”→ You’re not guiding the log — you’re punching it skyward.
“Eyes up. Chin packed.”→ Keeps bar path consistent and your spine safe.
“Lock it out like you mean it.”→ Don’t drift. Don’t delay. OWN the top.
📌 Bonus Rep Cues (for Reps Under Fatigue)
“One breath, one rep.”→ Keeps you controlled when lungs are screaming.
“Reset your brace every time.”→ Don’t rush just to fail faster.
💡 Print this. Save it. Stick it in your gym bag .A good cue doesn’t just fix a rep. It stops a missed lift before it even happens.
🛠️ Log Press Troubleshooting: Why You’re Still Missing Reps
You don’t fix a weak press by pressing harder. You fix it by identifying the breakdown — and attacking the exact weakness that’s costing you kilos and confidence.
Here’s your quick-reference breakdown:
🔴 Sticking Point: The Clean Looks Fine, But the Log Dies at the Chest
What’s wrong:
Poor upper back tightness
No vertical leg drive
Leaking tension in the rack
Fix it with:
✅ Paused Log Presses (force control off the chest)
✅ Incline Barbell/Swiss Bar Press (mimics rack angle)
✅ Band Pull-Aparts + Log Clean EMOMs (build clean-to-rack timing)
🔴 Sticking Point: You Press, It Moves… Then Dies Halfway
What’s wrong:
Weak triceps
No lockout acceleration
Mis-timed leg/arm transition
Fix it with:
✅ Pin Presses (forehead height)
✅ Banded Lockouts + Chain Work
✅ JM Press, Floor Press, or Close-Grip Incline
🔴 Sticking Point: You Can’t Even Hold the Log in Place
What’s wrong:
Poor rack mobility
Weak upper back/lats
Midline collapsing under tension
Fix it with:
✅ Yoke Holds (30–45s heavy)
✅ Chest-Supported Rows + Band Rows
✅ SSB Good Mornings + Heavy Front Rack Holds
🔴 Sticking Point: Out of Breath Before You Even Press
What’s wrong:
Poor conditioning
Shallow breathing pattern under tension
No log-specific capacity
Fix it with:
✅ Viper Press Intervals (10–15s work, 45s rest)
✅ Breath-Focused Volume Sets (3 reps, 3 breaths between)
✅ Clean + Press EMOMs or Light Medleys
🧠 Final Word: You don’t need more volume. You need targeted work, attacking your actual limiter, not your ego. When you fix the weakness, the lift follows.
Take Action and Dominate Your Log Press
Improving your log press is a journey that requires dedication, strategic programming, and attention to detail. By addressing common mistakes, implementing effective accessory work, and following a structured approach like the Conjugate Method, you can take your performance to the next level.
The six key points outlined above—full-range bench press variations, focusing on the clean phase, avoiding random event training, prioritising proper back exercises, building muscle, and mastering fundamentals—will give you a clear roadmap to success.
Now it’s time to take action. Don’t settle for average results or inconsistent progress. Join TEAMJOSHHEZZA and unlock your full potential with expert coaching and a community that shares your drive for greatness. Whether you’re aiming for a personal best or preparing for your next competition, we’ll help you dominate the log press and every other challenge that comes your way.
Ready to take the first step? Contact JH Elite Performance & Coaching today and start building the strength and confidence to crush your goals. The log press is waiting—let’s lift!
You don’t need 3 years of trial-and-error to build a great log press. Rotate through ME, DE, and high-volume assistance. Nail your technique. Use variations that fix your weak points. And don’t forget: your press is only as good as your setup, rack position, and ability to recover between reps.
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