Push Press

How to do it

1. 1Set a barbell on a rack at about upper-chest height. Grasp it with a pronated grip slightly wider than shoulder width, step under it, and rest it across your upper chest and front shoulders with your elbows slightly in front of the bar.
2. 2Unrack the bar, step back, and set your feet about shoulder width apart. Brace your core and keep your torso upright. This will be your starting position.
3. 3Dip by bending your knees and hips slightly while keeping your torso vertical. The dip should be short and quick, about a quarter squat.
4. 4Reverse the dip explosively, driving through your legs and using that momentum to press the bar straight overhead until your arms are locked out. Move your head slightly back so the bar can travel vertically.
5. 5Lower the bar under control back to your shoulders, bending your knees slightly to absorb it.
6. 6Repeat for the recommended amount of repetitions.