Push Press

How to do it

1. 01Stand with the barbell racked at your shoulders, hands just outside shoulder width, elbows slightly in front of the bar, feet hip-width apart.
2. 02Dip by bending the knees a few inches, keeping your torso upright, then drive up hard through the legs and press the bar overhead in one motion as the leg drive transfers to the bar.
3. 03Lock the bar out overhead with your head through the arms, then lower it back to the shoulders under control before the next rep.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.