Push Press

The technique.

1. 01

   Stand with feet shoulder-width apart, holding the barbell in a front rack position.

2. 02

   Initiate a shallow dip by bending your knees and hips slightly, keeping your torso upright.

3. 03

   Explosively drive upwards through your legs, using the momentum to press the bar overhead.

4. 04

   As the bar clears your head, push your head through, locking out your elbows.

5. 05

   Control the descent of the bar back to the front rack position.

What goes wrong.

• ×Dipping too deep, turning it into a squat jerk.
• ×Pressing with arms too early, before leg drive is complete.
• ×Arching the lower back excessively, especially during the press.
• ×Not locking out the elbows overhead, indicating a weak finish.
• ×Losing core tension during the explosive drive.