How to perform Barbell Push Press with proper form

Equipment Needed

• Barbell
• Weight plates (optional)
• Squat rack or lifting platform

Starting Position

1. Grip: Grip the barbell slightly wider than shoulder-width.
2. Positioning: Rest the barbell on your upper chest, with forearms perpendicular to the ground, and elbows slightly in front of the bar.
3. Feet: Stand with feet shoulder-width apart and a slight bend in your knees.

Execution

1. Dip: Slightly bend your knees and lower your torso, keeping your chest up and back straight. This is a brief dip.
2. Drive: Quickly extend your knees while simultaneously pushing through your heels and pressing the barbell overhead. Engage your core for stability.
3. 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.
4. Lowering: Carefully lower the barbell back to the starting position on your upper chest. Ensure it’s 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.