Push Press

Setup

1. 01Set the bar in a rack at upper chest height and grip it just outside the shoulders.
2. 02Unrack the bar into a front rack position with elbows slightly in front of the bar.
3. 03Step back with feet about hip width and toes forward.
4. 04Brace the trunk and keep the whole foot planted.

Execution

1. 01Dip straight down by bending the knees a few inches, torso vertical.
2. 02Drive hard through the legs to launch the bar off the shoulders.
3. 03Punch the arms to a full lockout with the bar over the mid-foot.
4. 04Lower the bar back to the shoulders under control and reset before the next rep.

Checkpoints

• -The dip is vertical; hips do not shoot back.
• -Heels stay down through the dip and drive.
• -The bar finishes locked out over the ears, not out front.
• -Each rep starts from a still, braced front rack.

Common mistakes

• -Dipping too deep and turning the lift into a slow grind.
• -Letting the torso tip forward during the dip.
• -Pressing the bar around the chin instead of pulling the head through.
• -Catching the bar on the shoulders with no knee bend to absorb it.