equipment

Barbell

sets

3-4

reps

5-10

rest

2-3 min

1. Set the rack hooks at about upper-chest height.
2. Grip the bar just outside shoulder width with your palms facing forward.
3. Unrack the bar so it rests on the front of your shoulders.
4. Step back with your feet about hip to shoulder width apart.
5. Brace your midsection, squeeze your glutes and keep your ribs down.

1. Tilt your head back slightly so the bar has a clear path.
2. Press the bar straight up past your face.
3. Once the bar clears your head, bring your head back to neutral underneath it.
4. Finish with the bar over the middle of your feet and your arms extended.
5. Lower the bar under control back to your shoulders.

Take a breath and brace before each repetition. Exhale near the top of the press.

• Keep the bar path close to your face rather than pressing around it.
• Squeeze your glutes to stop the lower back arching.
• Finish with the bar over your mid-foot, not out in front.
• Keep your wrists stacked over your forearms.
• Keep your whole foot planted throughout.

• Leaning back and arching the lower back to press the bar.
• Pressing the bar forward around the face instead of up past it.
• Bending the knees to add leg drive on what should be a strict press.
• Letting the wrists bend backward under the bar.
• Finishing with the bar in front of the body rather than overhead.

From the bar resting on the front of the shoulders to arms fully extended overhead. Press to a full lockout with the bar stacked over the mid-foot.