Push Press

How to Do

1. Setup: Stand with feet shoulder-width apart, toes slightly turned out. Position the barbell across your upper chest, or hold dumbbells at shoulder height with palms forward.
2. Grip: For the barbell, grip slightly wider than shoulder-width. For dumbbells, grip them firmly with palms facing each other.
3. Starting Position: Lift the barbell to shoulder height. Keep elbows slightly in front and upper arms parallel to the floor.
4. Dip: Slightly bend your knees, keeping your chest up and weight on your midfoot and heels.
5. Drive: Explosively extend your hips and knees, pressing the barbell or dumbbells overhead.
6. Lockout: Fully extend arms overhead, locking your elbows.
7. Return: Lower the weight back to shoulder height with control.
8. Rack the Barbell: If using a barbell, rack it back or lower it to the ground.

  Benefits: The push press strengthens the shoulders, triceps, and core, while also engaging the lower body for explosive power. This full-body movement enhances pressing strength, coordination, and functional fitness, improving athletic performance. It's effective for increasing shoulder stability and endurance in pressing movements.