Push-Press
Explosively press weight overhead! Strengthen your shoulders and core with this powerful compound exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting a barbell at about chest height on a rack.
2. Position yourself under the bar with your feet shoulder-width apart. Grip the barbell slightly wider than shoulder-width.
3. Rack the barbell across the front of your shoulders, resting it on your deltoids and hold it with your palms facing upward and elbows pointing forward.
4. Dip down by slightly bending your knees (about a quarter squat).
5. Explosively push up through your heels, using the momentum to drive the barbell upward off your shoulders.
6. As the barbell passes your head, extend through your arms to press the barbell up until it's fully locked out overhead.
7. Lower the barbell back down to your shoulders carefully and reset to the start position.
8. Repeat for the desired number of repetitions.
Safety Tips: - Keep your core tight throughout the movement to protect your lower back. - Make sure not to jerk or snap your neck when transitioning from the dip to the overhead press. - Start with a lighter weight to master the form before progressing to heavier loads.
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