Barbell Push Press

Technique

Setup

Unrack the bar onto the front of your shoulders with your hands just outside shoulder-width and elbows slightly in front of the bar. Stand with feet hip-width, weight over your mid-foot and core braced.

Movement

Dip a few inches by bending your knees with your torso vertical, then drive up hard through your legs and press the bar overhead to lockout, moving your head back to let it pass. Lower it to your shoulders and absorb it with soft knees.

Form Tip

Keep the dip short and straight down; letting your knees travel forward or your chest tip forward sends the bar out in front of you.

Increase Difficulty

Add weight, or pause for 1 second at the bottom of the dip.

Decrease Difficulty

Use the empty bar, or build the strict Barbell Overhead Press first.