Push Press (Barbell)

A shoulder pressing movement that uses leg drive to help accelerate the barbell overhead, combining lower and upper body power.

Instructions

1. Stand upright with feet shoulder-width apart, holding a barbell at shoulder height with elbows slightly forward, pronated grip.
2. Position the barbell across your anterior deltoids with a firm grip.
3. Dip slightly at the knees while keeping your torso relatively upright, engaging your core.
4. Explosively extend your legs, generating momentum through hip and knee extension.
5. As you drive upward with your legs, simultaneously press the barbell overhead.
6. Extend your arms fully to lock out the barbell overhead.
7. Lower the barbell back to shoulder height in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• The dip should be minimal, approximately 3-6 inches, focusing on speed rather than depth.
• The leg drive should be explosive to maximize force transfer to the overhead press.
• Keep your core engaged throughout to maintain stability and power transfer.
• This movement allows you to press heavier loads than a strict overhead press.
• Avoid excessive backward lean at the top of the movement.
• The barbell should travel in a relatively straight vertical path.