EXERCISE · BARBELL
Push Press
ShouldersChest
Before you drive the bar overhead, get your rack position right: bar resting on your front shoulders, elbows up and slightly in front, grip just outside shoulder-width. That base has to be solid or the dip that follows won't transfer any power. Bend your knees into a short, quick dip, staying upright through your torso, then drive up through your legs and punch the bar overhead in one continuous motion. Your legs do the work of getting the bar moving; your arms just finish the lockout once it's already traveling. Land with the bar stacked over your shoulders and your ribs pulled down, not arched back underneath it.