Push Press (Barbell)
Also called Push Press, BB Push Press
How to do it
Hold the bar in a front-rack position with your feet about hip width. Dip a few inches by bending your knees and hips, then drive forcefully through your legs and press the bar overhead to lockout. Lower the bar under control to your shoulders, reset your brace, and keep the dip vertical.
Setup
Set the bar in a front rack across the shoulders with hands just outside shoulder width, elbows slightly forward, wrists stacked as mobility allows, feet around hip width, and torso braced.
Where you should feel it
Through the quads and glutes during the dip and drive, then the front delts and triceps as the bar finishes overhead. The calves transfer force while the core and forearms stabilize the bar path.
When to use it
Use for explosive total-body pressing strength, power development, and overhead overload beyond strict-press loads. Program crisp sets of 2-6 reps before fatigue slows the drive.