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Push Press

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How to do a Push Press

  1. Place the barbell in a front rack position: your hands outside shoulder-width level with a full grip on the bar as it sits atop your shoulders.
  2. Your elbows should be positioned in front of the bar, and you should keep it pressed against your body to prevent forward rolling.
  3. Position your feet at roughly hip-width level with toes pointed slightly out.
  4. Take a deep breath and initiate the dip phase by bending your knees and hips while keeping your torso upright. The descend doesn’t have to be quick; instead, aim to make it a smooth motion.
  5. As you dip a few inches, change the direction by pushing through your heels to extend your knees and hips.
  6. As your hips and knees extend, use your lower body’s momentum to push through your torso and lift the bar off your shoulders.
  7. From there, immediately push through your elbows to extend the bar above your head. These two steps should happen in one smooth and seamless motion.
  8. Assume a strong lockout position by extending your elbows fully, keeping your torso upright, and having your hips and knees extended.
  9. Exhale and slowly lower the barbell to the initial position, resting atop your shoulders.
  10. Take another breath and repeat.

Push Press Alternatives