Push Press

How to do it

1. Set a barbell in a rack at upper chest height. Grip it just outside shoulder width and unrack it onto the front of your shoulders, with your elbows slightly in front of the bar.

2. Step back and stand with your feet hip width apart. This will be your starting position.

3. Dip by bending your knees a few inches, keeping your torso upright.

4. Drive through your legs explosively and press the bar overhead, locking out your arms with the bar over the middle of your head.

5. Lower the bar under control back to your shoulders, absorb it by bending your knees slightly, and reset for the next rep.

6. The dip is short and fast. Going too deep turns this into a squat and kills the drive.