Push press with barbell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 57

Average per rep (lbs)*: 127

Description: Starting Position: Begin by lifting the bar from the floor to your shoulders using the floor-to-shoulder technique from the Power Clean exercise. Preparation: Position your feet shoulder-width apart. Keep your torso erect and tensed, with the bar resting on your shoulders. Upward Movement: Slightly flex your hips and knees, then explosively extend your knees while keeping your torso erect. At maximum hip and knee extension, shift your weight onto the balls of your feet and extend your ankles. Push the bar upward from your shoulders until your arms are fully extended overhead. Breathing: Exhale during the upward movement phase. Downward Movement: Lower the bar back to your shoulders gently. Slightly flex your hips and knees as the bar touches your shoulders to absorb the weight. Straighten your hips and knees to return to the starting position. Breathing: Inhale during the downward movement phase. Repetition: Repeat the upward and downward movements for the desired number of repetitions.

Exercise ID: 00269

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Optimal Stance: Make sure your feet are shoulder-width apart. This stabilizes your body and allows for better force generation when you push.
Rack Position: Position the barbell on the front of your shoulders, not on your chest. Your elbows should be slightly in front of the barbell, creating a solid base for the lift.
Grip: Use a firm overhand grip with your thumbs wrapped around the barbell. Your grip should be just outside your shoulders to allow for a more controlled push.
Engage Core: Engage your core muscles throughout the movement to maintain stability and reduce the risk of injury. A strong core aids in transferring the power from your legs to your arms efficiently.
Control Your Dip: When dipping your body before the press, make it a quick and controlled movement. Bending your knees slightly and keeping your torso upright will help you harness more power for the press.
Explosive Drive: Use a powerful, explosive drive from your legs to initiate the upward movement. The leg drive is crucial for transferring energy to the barbell, making it easier to lift.
Head Position: Keep your head neutral during the lift, and move it slightly back to let the bar pass your face. This ensures a smooth bar path and prevents interference with your chin.
Press Path: Aim to press the barbell in a straight line overhead rather than in an arc. This reduces unnecessary strain on your shoulders and maximizes your efficiency.
Lockout: When you achieve the overhead position, ensure that your elbows are fully extended and your arms are straight. Your shoulders and back muscles should be actively engaged to stabilize the barbell.
Soft Landing: When lowering the bar back to the starting position, do so in a controlled manner. Avoid simply letting it drop, which can strain your shoulders and wrists.
Breathe Properly: Inhale before you dip, hold your breath as you push the bar up, and exhale once you've locked out the barbell above your head. Proper breathing provides stability and power.

Exercise overview

Exercise tips and tricks

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