Push Press.

Make every rep count.

1. 01

   Set the J-hooks so the bar sits just below shoulder height, then load your plates and secure them.

2. 02

   Stand feet about shoulder-width, grab the bar at or slightly wider than shoulders with an overhand (pronated) grip.

3. 03

   Step under the bar, set it on your front delts, keep a neutral spine, and unrack it.

4. 04

   Walk back 1–2 controlled steps. Take a deep breath, brace your core, and keep your chin slightly tucked so the bar path stays clear.

5. 05

   Dip and drive: make a small, straight dip by bending knees and hips (torso tall, heels down), then explode upward.

6. 06

   As your legs extend, press the bar overhead so your elbows lock out with the bar stacked over mid-foot.

7. 07

   Exhale at lockout, then lower the bar back to your shoulders under control—don’t let it crash.

8. 08

   Reset your breath and brace each rep, then repeat for your target reps.