Standing Push Press

The standing push press is a compound exercise that involves using a combination of leg drive and upper body strength to lift a barbell or dumbbells overhead. This movement targets the shoulders, triceps, and core. Here's a step-by-step guide on how to perform the standing push press with a barbell:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps, legs (quadriceps, hamstrings), core

Equipment Needed:

• Barbell and weights

Steps:

1. Set Up:

• Start by standing with your feet shoulder-width apart or slightly staggered. Position the barbell on your upper chest, just below your neck. Grip the barbell with your hands slightly wider than shoulder-width apart, with your palms facing forward.

1. Rack Position:

• Lift the barbell off the rack and bring it down to the front of your shoulders, crossing your arms underneath it. Your elbows should be pointing forward.

1. Posture:

• Keep your back straight, chest up, and engage your core. Your feet should be firmly planted on the ground.

1. Dip:

• Bend your knees slightly to initiate a dip, lowering your body down. Keep your chest up and your back straight during the dip.

1. Drive:

• Explosively extend your hips and knees to generate upward momentum. This leg drive is a crucial component of the push press.
• Simultaneously, press the barbell overhead by straightening your arms. As the bar moves up, push your head slightly forward, allowing the bar to clear your face.

1. Lockout:

• Lock out your elbows at the top of the movement, fully extending your arms. Ensure that your biceps are close to your ears.

1. Lowering Phase:

• Inhale and slowly lower the barbell back down to the starting position. Control the descent to engage the muscles effectively.

1. Repetition:

• Perform the desired number of repetitions, maintaining a fluid and controlled motion.

1. Finishing:

• Once you've completed the set, carefully rack the barbell.

Tips:

• Use a weight that allows you to maintain proper form and control throughout the movement.
• Focus on the explosive leg drive to initiate the lift.
• Keep your core engaged to maintain stability during the press.
• Ensure that your elbows are pointing forward and your wrists are in line with your forearms during the movement.

As with any exercise, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.