Push Press

1. Take the bar from a rack into the front rack position, resting on your shoulders with elbows slightly in front of the bar and a grip just outside shoulder width.
2. Stand with feet hip to shoulder width apart, core braced, gaze forward.
3. Inhale and dip by bending your knees about 10 to 15 cm, keeping your torso perfectly vertical.
4. Reverse the dip immediately, driving hard through your whole foot to extend hips and knees explosively.
5. As the leg drive launches the bar off your shoulders, punch your arms to full lockout overhead, exhaling through the press.
6. Finish with the bar stacked over your shoulders, hips, and mid foot, biceps beside your ears.
7. Lower the bar back to the front rack under control, bending your knees slightly to absorb it.
8. Reset your breath and stance before the next rep.

Common Mistakes

• Dipping forward: letting the chest tip forward in the dip sends the bar out in front and turns the drive into a swing; the dip must be strictly vertical.
• Pausing at the bottom of the dip: hesitating kills the stretch reflex and the transfer of leg drive; the reversal should be immediate.
• Pressing around the chin: failing to move the head back slightly forces a forward bar path; clear the chin, then bring the head through at lockout.
• Turning it into a slow strict press: if the legs stop contributing you lose the entire point; keep the dip and drive crisp and connected.