Shoulders · Barbell

Push Press

How to perform it

1. Rack the barbell on the front of your shoulders as for a military press: pronated grip slightly wider than shoulder width, elbows a little in front of the bar, feet about hip-width apart. This will be your starting position.
2. Breathe in, brace your core and dip a few centimeters by bending your knees, keeping your torso upright and your weight spread over the whole foot.
3. Reverse the dip explosively: drive hard through the floor, extend your legs and transfer that momentum into the bar, pressing it overhead until your arms are locked out. Move your head slightly back to let the bar pass and breathe out as you press.
4. Pause briefly with the bar directly over your shoulders, then lower it under control back to your shoulders, absorbing the weight with a slight knee bend.
5. Repeat for the recommended amount of repetitions.

More exercises for Shoulders

• Arnold Dumbbell Press
• Barbell Shoulder Press
• Clean and Jerk
• Dumbbell Shoulder Press
• Face Pull
• Front Dumbbell Raise