Shoulder Press or Push Press or Push Jerk tri-panel

  • The push-press can also be performed from the front, where the bar sits at the top of the chest and front delts in the start position. However, if you lack flexibility in your lower back and have difficulty with balance on the exercise, performing it from the front might feel too awkward.
  • When doing the push-press from behind, the bar sits across the top of your traps, which is in line with your natural center of gravity and therefore makes this version feel a little more natural. Try both variations to determine which one works best for your body, then work it into your weekly routine.
  • Place a barbell with a small amount of weight on each end on the floor in front of you. Bend your knees and grasp the barbell over-handed, with your hands slightly more than shoulder width apart. Bending your knees, straighten up slowly until the barbell is resting against your thighs.
  • Bring the barbell up to shoulder level. Tuck in your elbows and hold the bar steady just below your chin, touching your upper chest, elbows slightly forward.
  • Lift the bar slowly until it is straight over your head and your arms are fully extended and your back is straight. Pause for a moment.
  • Lower the bar slowly until your have returned it below your chin, touching your upper chest. Pause and then repeat Steps 3 and 4 until your muscles become tired.
  • The first mistake people make when performing squats is not keeping their knees over their toes as they lower down into the squat position. The most common path is for the knees to begin moving inwards so they are in more of a 'knock-kneed' position.
  • When lifting the weight just above their head, everything is fine but then as they continue to push upwards they begin to sway their backs forming a wonderful U-shape in their lumbar region. This is a perfect recipe for lower back pain.