The barbell standing push press is a powerful compound exercise that targets your shoulders, triceps, chest, and legs. It is an excellent exercise for building strength, power, and explosiveness in your upper body and lower body. The push press is a variation of the shoulder press, which is performed by using a barbell and leg drive to lift the weight overhead. In this article, we will discuss the benefits of the barbell standing push press and how to perform it correctly.
Benefits of the Barbell Standing Push Press
The barbell standing push press is an effective exercise for building upper body and lower body strength and power. Here are some of the benefits of the barbell standing push press:
- Increases upper body and lower body strength
- Improves power and explosiveness
- Targets multiple muscle groups
- Improves balance and coordination
- Increases core stability
Overall, the barbell standing push press is a great exercise for athletes and fitness enthusiasts who want to improve their overall strength and power.
How to Perform the Barbell Standing Push Press
Here are the steps to perform the barbell standing push press correctly:
- Stand with your feet shoulder-width apart and the barbell resting on your shoulders.
- Bend your knees slightly and dip down into a quarter squat position.
- Using your legs, drive the barbell up overhead as you straighten your knees and hips.
- As the barbell reaches the top of the movement, press it overhead with your arms.
- Lower the barbell back down to your shoulders and repeat the movement for the desired number of repetitions.
Make sure to keep your core tight and your back straight throughout the exercise. Also, make sure to use your legs to drive the weight up overhead, rather than relying solely on your arms.
Common Mistakes to Avoid
Here are some common mistakes to avoid when performing the barbell standing push press:
- Using too much weight
- Not using your legs to drive the weight up overhead
- Arching your back
- Not keeping your core tight
- Letting your elbows drop during the movement
By avoiding these common mistakes, you can perform the barbell standing push press safely and effectively.
Conclusion
The barbell standing push press is a powerful exercise that targets multiple muscle groups and improves strength, power, and explosiveness. By performing the exercise correctly and avoiding common mistakes, you can maximize the benefits of this exercise. Incorporate the barbell standing push press into your workout routine to take your strength and power to the next level.