Push Press

General and Specifics

• this exercise is similar to Shoulder Press With Barbell, but there is gained some momentum in the up phase
• the focus is on the front part of the deltoids (musculus deltoideus anterior)
• beginners should start with less weight, otherwise you will provoke injuries
• if you use much weight, use a squat rack as well

Starting Position

• less weight: grasp the barbell a little wider than shoulder width with over hand grip
• the legs are opened shoulder width
• bring up the weight to shoulder-height with momentum and lay it on the upper chest
• the arms are bent then
• the hands are next to the shoulders with a small distance
• the elbows point forward and the palms up
• if you use more weight: go below the barbell and take it directly from the squat stand

Correct Execution

• slightly bend knees and hip
• the upper body stays upright
• stretch the legs and hip and gain momentum to push up the weight with both arms
• do not push the arms through fully
• afterwards let the barbell sink down to the front shoulders
• catch the weight of the barbell with a slight squat to cushion it
• stretch the knees, then the first rep is finished
• do several more reps