Barbell Push Press
Rack the barbell on your front delts with a grip just outside shoulder width, elbows pointing forward and feet hip-width apart. Brace your core, then dip straight down by bending your knees a few inches while keeping your torso upright. Reverse explosively, driving through your legs to propel the bar overhead and finishing the press with your arms. Lock the bar out overhead with it stacked over your midline, then lower it back to the rack position under control.
SHOULDERS · FULL BODY
How it is executed
- Rack the barbell on your front delts with a grip just outside shoulder width, elbows pointing forward and feet hip-width apart.
- Brace your core, then dip straight down by bending your knees a few inches while keeping your torso upright.
- Reverse explosively, driving through your legs to propel the bar overhead and finishing the press with your arms.
- Lock the bar out overhead with it stacked over your midline, then lower it back to the rack position under control.
Variations and substitutions
Glossary and calculators
Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
