Push Press

Push Press Shoulder Press Instructions

• Grip the bar just outside shoulder-width.
• Your feet are just at shoulder-width.
• To provide a mental image, place your feet as if you are about to jump as high as possible
• Your core is braced and engaged.
• Chest is up with your shoulders back.
• Ribs set over your pelvis.
• Knees slightly bent
• Neutral spine and flat back position.
• To begin, slightly dip your knees then explode upwards extending your hips, knees, and ankles to push the bar to a stabilized position overhead.
• Imagine bringing your armpits forward to stabilize the bar overhead.
• At the top, the bar is directly above your head with your elbows are locked out.
• Neck is in a neutral position with your eyes fixated straight ahead.
• Ribs are stacked on top of your pelvis.
• Glutes are engaged with your knees slightly bent.
• Lower the bar to the shoulders in a controlled manner. You want to achieve a strong starting position for the next rep. 

*Tips*

• Do not let your low back excessively arch (lumbar). You do have thoracic extension while keeping your core braced.
• Stabilize the bar overhead by keeping it close to your center-of-gravity.
• The momentum generated from your lower half accelerates the bar overhead. 
• This is an athletic, rhythmic movement.