The standing barbell push press is a compound exercise that targets the shoulders, triceps, and upper back. It involves explosively pushing a barbell from shoulder level to overhead while standing upright. This movement is great for building explosive power, increasing upper body strength, and improving shoulder stability.
How to Perform the Standing Barbell Push Press
To perform the standing barbell push press:
- Stand with your feet shoulder-width apart and the barbell resting on your shoulders, just below your neck.
- Bend your knees slightly and dip your body down, then explosively drive the barbell upwards by extending your legs and pushing the barbell overhead.
- Lock your elbows and hold the barbell overhead for a brief moment.
- Lower the barbell back down to your shoulders and repeat for the desired number of reps.
It's important to keep your core engaged and your back straight throughout the movement, and to avoid using momentum or arching your back to complete the lift.
Variations of the Standing Barbell Push Press
There are several variations of the standing barbell push press that you can try to add variety to your workout:
- The push jerk: This variation involves a slight dip and a quick drive of the legs to get the barbell overhead, followed by a brief pause before lowering the barbell back down.
- The split jerk: This variation involves splitting your legs into a lunge-like position as you drive the barbell overhead, then quickly returning to a standing position.
- The dumbbell push press: This variation uses dumbbells instead of a barbell, which can help improve shoulder stability and balance.
Benefits of the Standing Barbell Push Press
The standing barbell push press offers several benefits for athletes and fitness enthusiasts:
- Builds explosive power: The explosive nature of the movement helps build power in the legs, shoulders, and upper body.
- Increases upper body strength: The push press targets the shoulders, triceps, and upper back, helping to build overall upper body strength.
- Improves shoulder stability: The push press requires a stable shoulder joint to perform correctly, which can help improve shoulder stability and reduce the risk of injury.
- Boosts athletic performance: The combination of power and strength training can help athletes perform better in their sport.
Incorporating the Standing Barbell Push Press into Your Workout
The standing barbell push press can be incorporated into your workout in a variety of ways:
- As part of a full-body workout: Incorporate the push press into a full-body workout that includes other compound exercises like squats, deadlifts, and bench presses.
- As a power exercise: Use the push press as a power exercise at the beginning of your workout to build explosive strength.
- As a finisher: Use the push press as a finisher at the end of your workout to burn out your shoulders and upper body.
Precautions and Tips
When performing the standing barbell push press, it's important to keep the following precautions and tips in mind:
- Start with a lighter weight and perfect your form before increasing the weight.
- Avoid using momentum to complete the lift - focus on using your legs and upper body to drive the barbell overhead.
- Keep your core engaged and your back straight throughout the movement to avoid injury.
- If you have a history of shoulder or back injuries, consult with a trainer or physician before adding the push press to your workout.
Conclusion
The standing barbell push press is a powerful exercise that can help build explosive strength, increase upper body strength, and improve shoulder stability. By following proper form and incorporating it into your workout routine, you can reap the many benefits of this compound exercise.