Push Press

How to Perform Push Press

1. 1
   Start with your feet hip-width apart and the bar resting on your shoulders in what we call the "front rack" position. Hands grip the bar just outside of the shoulders with the elbows slightly in front of the bar.
2. 2
   Next, perform a shallow dip with the torso - keeping the hips stacked under the shoulders. Press firmly through your feet and avoid leaning forward or back. You want your dip to be in a straight line down and up.
3. 3
   Once you've reached the bottom of your shallow dip, change directions by extending the legs and hips. Use the momentum from this drive to press the bar up overhead.
4. 4
   At the top, the weight should be locked out over the center of your body. Your arms fully extended and biceps by the ears. Return the weight back to your shoulders. Be sure to slightly bend your knees to receive the bar at your shoulders as a way to "absorb" the weight. This will avoid you slamming the bar into yourself.
5. 5
   This is one rep.
6. 6
   Like mentioned previously, this movement can be done with dumbbells or kettlebells. The mechanics stay the same, but it will require a little more stability as you're dealing with two separate objects.