Push Press
(4.60)
through 5 votes
through 5 votes
muscles: | Deltoids |
---|---|
auxiliary muscles: | Triceps, Trapezius, Quadriceps |
required: | Barbell |
optional: | Squat Rack / Squat Stand |
fitness level: | Hard |
exercise type: | Strength, Cardio |
Variations available (17) |
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