|Secondary Muscle(s)||Triceps, Quads, Abdominals|
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.
- 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.