Pushing a barbell overhead using leg drive to assist shoulder and triceps engagement.
- +Allows heavier loads than strict press
- +Trains power from legs and shoulders
- +Improves overhead strength
- –Requires good shoulder stability
- –Can stress lower back if core is weak
- –Needs spotter for heavy sets
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set up with bar on front rack, grip just outside shoulders, elbows slightly forward
- Stand tall, feet shoulder-width, chest up, brace your core
- Dip: small, quick bend at knees and hips; torso stays upright, heels down
- Drive: explode through your legs to start the bar moving
- Press: continue with your arms; keep bar close to face, then head through
- Lockout: arms straight, ribs down, glutes tight, biceps by ears
- Lower to the rack under control, reset, and repeat; inhale before dip, exhale as you press