Push Press

Instructions

1. Set a barbell in a rack at upper-chest height. Grip the bar slightly wider than shoulder-width, step under it and rest it across the front of your shoulders. Unrack the bar and step back, feet shoulder-width apart. This is your starting position.
2. Bend your knees and dip down a few inches, keeping your torso upright and your weight on your heels. This dip is short and controlled, not a squat.
3. Drive explosively through your legs and extend your hips and knees, using that momentum to press the barbell overhead. Breathe out as you drive.
4. Lock out the elbows with the bar over the middle of your head, shoulders and core tight.
5. Breathe in and lower the bar back to your shoulders under control, absorbing the weight by bending the knees slightly. Tip: the leg drive is what separates the push press from a strict press — use it.
6. Repeat for the recommended amount of repetitions.

Equipment

barbell

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