How to Do the Club Torch Press
The club torch press is a vertical press where you hold the club upright in front of your chest and press it straight up. Because the weight sits at the top of the club, it challenges your wrist, forearm and shoulder stability. It suits intermediate lifters.
Log every set of your Club Torch Press in Superlift
Muscles worked
Primary
- Shoulders
- Triceps
Secondary
- Forearms
- Abs
How to do the Club Torch Press
- 1
Hold the club upright in front of your chest with your wrist straight.
- 2
Stand tall with your feet hip-width apart and brace your abs.
- 3
Squeeze your glutes to keep your ribs down.
- 4
Press the club straight up, keeping it vertical.
- 5
Lock out overhead with your biceps near your ears.
- 6
Lower the club back to your chest under control.
- 7
Finish your reps and rest.
Form cues to remember
- Keep the club vertical
- Wrist stays stacked
- Squeeze your glutes
- Press in a straight line
Common mistakes
Letting the club tip
Hold the handle firmly and keep your wrist straight; use a lighter club if it wobbles.
Arching your back
Squeeze your glutes and keep your ribs down to press from your shoulders.
Pressing out in front
Press straight up so the club ends over your midfoot.
Rushing the lowering
Bring the club back to your chest slowly to build stability.
Sets and reps
| Strength | 3–4 sets of 5–8 reps each arm, 2 min rest |
|---|---|
| Muscle growth | 3 sets of 8–12 reps each arm, 90 seconds rest |
Keep the club light enough that your wrist stays straight, since a tipping club can strain your wrist and elbow. Skip overhead pressing if it hurts your shoulder.
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Club Torch Press FAQ
Why is the torch press harder than a dumbbell press?
The weight is far from your hand, so the club wants to tip. Your forearm, wrist and shoulder stabilizers work extra to keep it upright.
What muscles does the club torch press work?
Your shoulders and triceps do the pressing, while your forearms and abs keep the club and your torso stable.
What club weight should I start with?
Start with a light club you can press for 8–10 clean reps, often 5–10 lb (2.3–4.5 kg), and build up slowly.
