Purpose:Develop muscles of the shoulders and triceps. When performed standing it becomes a total-body movement and also develops the muscles of the core through vertical stabilization.
Using either a power rack (full rack or half rack) or a squat rack, position an empty bar at your mid to upper chest height. There should only be a 2-3 inch lift to get the bar off the rack, and you should never have to go up on your toes to get the bar off the rack, nor should you have to drop below a short quarter squat to unrack the bar.
Grip the bar slightly wider than shoulder width. Position your feet directly under your hips or stagger them.
Position the bar across your shoulders with your elbows slightly forward in front of the bar, pointing down toward the floor.
Make sure you get your feet and hips under the bar when taking it out of the rack. Stand it up and then take one step back.
Tuck in your chin, hold your chest inflated, and tighten your core with your back in a natural arch.
Inhale deeply and push the bar upward.
Using the muscles of the shoulders and triceps press the weight vertical above your head.
Finish the exercise by locking out the bar directly above your head, with your biceps in-line with your ears.
Pull your chin back and lower the bar to the start position and repeat the process.
Do not excessively arch your back during this lift.
If standing is uncomfortable this exercise can be done in a seated position.
As the bar passes your head and is pressed out finish with the weight directly over head, not in front.
Control the movement and start with a weight that doesn't cause you to lose your balance.
Hold your breath in, so to create a tight core (increased intra-abdominal pressure) until you proceed through the sticking point and then exhale. Exhaling too early causes a loss in core stability.
Push the Play button to watch the video. You can pause the video to study the notes and technique.
Produced by Master Strength & Conditioning Coach, Greg Werner from James Madison University
Athlete in the video is Strength & Conditioning Assistant, Phillip Brown, spotted by Senior Assistant, Callye Williams