Push Press

How to do it

1. Stand with the barbell racked across the front of your shoulders, hands just outside shoulder width, elbows slightly in front of the bar, and your feet about hip-width apart. This will be your starting position.
2. Dip by bending your knees a few inches, keeping your torso upright — the dip is shallow and quick, not a squat.
3. Drive up explosively through your legs and, as your hips and knees extend, press the barbell straight overhead until your arms are locked out, moving your head slightly back so the bar travels in a straight line.
4. Lower the barbell back to your shoulders under control, absorbing it with a slight bend of the knees, and repeat.