Press

Purpose

• foundational upper body strength exercise for shoulders and triceps
• builds impressive overhead strength and stability
• excellent compound movement for overall pressing development

Execution

Stand with feet shoulder-width apart holding a barbell at shoulder level with a pronated grip just outside shoulder width. Position the bar on your front deltoids with elbows pointed down and slightly forward. Brace your trunk.

• initiate the movement by slightly extending your hips
• press the bar straight up, moving your head back to clear the path
• as the bar passes your face, press up and slightly back
• lock out the bar directly over shoulders and mid-foot
• lower the bar with control to the starting position

When the set gets hard, incorporate more hip extension to generate momentum for hypertrophy-focused training, allowing you to complete additional reps.