Ez Bar Shoulder Press Sit Up

1. Sit on the floor with your knees bent and feet planted, holding an EZ bar at shoulder height with hands slightly wider than shoulder width.
2. Lean back slightly so your torso is at roughly a 45 degree angle, keeping your core braced.
3. Curl your torso upward into a sit up while simultaneously pressing the bar straight overhead.
4. Time the press so your arms lock out fully right as your torso reaches the top of the sit up.
5. Pause briefly at the top with the bar overhead and your core tight.
6. Lower the bar back to shoulder height as you lean your torso back down toward the floor.
7. Keep the movement smooth and controlled rather than two separate jerky motions.
8. Perform 8 to 12 reps, resetting your breathing between each one.

Common Mistakes

• Pressing before the sit up finishes: Locking out the arms too early turns this into two separate movements instead of one coordinated rep. Time the press to land right as your torso reaches upright.
• Using a heavy bar: This is a coordination exercise first, a strength exercise second. Keep the load light so you can control both the sit up and the press cleanly.
• Arching the lower back on the press: Overextending at the top to help the bar up strains the spine. Keep your ribs down and core braced through the entire rep.
• Letting the elbows flare wide: Pressing with elbows far out to the sides stresses the shoulder joints. Keep the bar path close to your face and elbows slightly forward.