Exercise Database

Push Press

Course: PHRE 5003 – High Performance Training Movement Pattern: Press | vertical Target: Deltoids (Anterior) Synergist(s): Deltoid (Medial), Pec Major, Triceps
Exercise ID: 2322
Regressions: Seated Shoulder Press Progressions: Power Snatch

Equipment: Barbell, Dumbbell
Description:
  1. Adjust the barbell to just below shoulder height then load the desired weight onto the bar.
  2. Assume a shoulder-width stance and place your hands outside of shoulder-width with a pronated grip on the bar.
  3. Step underneath the bar and rack it on your traps.
  4. Take two steps back, inhale, brace, and tuck the chin to prepare to go overhead.
  5. Dip slightly at the knees and hips, then press the bar to lockout overhead by extending your legs and arms simultaneously.
Common Error(s):
Spotting:


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