PUSH PRESS

Use some leg drive in this exercise to power through your overhead weight plateaus. The push press is essentially the same movement as the overhead front press, but you can move more weight with the help of the legs. This exercise is explosive and plyometric.

1. Squeeze the shoulder blades back hard and hold them together throughout the entire lift.
2. From a standing position, grasp a barbell slightly wider than shoulder- width using an overhand grip, with elbows pointed downward and forward. The bar should rest on hyperextended hands at the clavicle level. In this ready position, inhale.
3. Bend the knees slightly and keep the hips and back straight to go down only 3 to 4 inches into a quarter-squat position.
4. From this quarter-squat position, exhale and explosively extend the knees and hips. Use this momentum to drive the bar overhead until the elbows are fully extended. Keep the bar balanced and under control.
5. Slowly lower the bar to the starting position while inhaling.