How to perform Barbell Push Press with proper form
Equipment Needed
- Barbell
- Weight plates (optional)
- Squat rack or lifting platform
Starting Position
- Grip: Grip the barbell slightly wider than shoulder-width.
- Positioning: Rest the barbell on your upper chest, with forearms perpendicular to the ground, and elbows slightly in front of the bar.
- Feet: Stand with feet shoulder-width apart and a slight bend in your knees.
Execution
- Dip: Slightly bend your knees and lower your torso, keeping your chest up and back straight. This is a brief dip.
- Drive: Quickly extend your knees while simultaneously pushing through your heels and pressing the barbell overhead. Engage your core for stability.
- Lockout: Fully extend your arms at the top, keeping the bar directly over your head. Your body should form a straight line from your wrists to your ankles.
- Lowering: Carefully lower the barbell back to the starting position on your upper chest. Ensure itโs under control.
Tips for Proper Form
- Keep your core tight throughout the movement.
- Ensure your wrists are straight and elbows are pointed slightly forward.
- Avoid leaning back excessively; maintain a neutral spine.
- Breathe out while pressing up and inhale as you lower the barbell.
Safety
- Use a spotter if lifting heavy weight.
- Ensure weights are securely fastened on the bar.
- Perform the exercise in a controlled manner to prevent injury.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest