Push Press

Set up a rack with a barbell at shoulder height. Grip the bar slightly wider than shoulder-width. Position the bar in the front rack position, resting on the front of your shoulders.

1. Initiate the movement by dipping at the knees and hips.
2. Explosively drive the bar upward, using the momentum from your legs.
3. As the bar passes your head, press it to full lockout overhead.
4. Lower the bar back to the starting position in a controlled manner.

• Keep your core braced throughout the movement.
• Maintain an upright torso.
• Lock your elbows out at the top.

• Leaning back too far.
• Not using your legs to initiate the movement (turning it into a strict press).
• Lowering the bar without control.