Push press

The push press is an exercise for training your shoulders and explosiveness. It develops upper-body strength, conditions the rotator cuff and works your abs as you hold the weight in the overhead position. It is a good movement for building shoulder strength and volume as the use of full-body momentum allows you to handle more weight than the strict shoulder press, but it isn’t quite as technical or tricky to master as the full-fledged push-jerk.

A strong core is important in this exercise as the core assist the arms in driving the barbell overhead.

1. Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. You can also use a kettlebell.

2. Rest the bar on the front of your shoulders.

3. Drop down into a shallow squat, centring your weight under the barbell.

4. Press up through your heels.

5. Drive the bar directly above your head until your arms are straight.

6. Lower the bar down to your chest.

Maintain a neutral arch in your spine throughout the move.

Avoid lifting heavier weight than your core and shoulders can handle. If you can not maintain a neutral arch in your spine throughout the move, lower the weight. If you are not able to balance the barbell throughout the move, lower the weight.