GymPlan AIForward Drag with Press
Forward Drag with Press is an intermediate compound strongman that mainly works your chest, with help from your calves, glutes, hamstrings, quads, shoulders and triceps.
How to do the forward drag with press
- Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
- Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the forward drag with press work?
It mainly works your chest; your calves, glutes, hamstrings, quads, shoulders and triceps assist.
How many sets and reps of forward drag with press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the forward drag with press good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.