Barbell Press Under

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The barbell press is a compound exercise that targets the shoulders as the primary muscle group.

Using a barbell, you start by holding it at shoulder level and pushing it overhead.

This exercise primarily engages the deltoids, specifically the anterior and medial heads.

While other muscles like the triceps and upper chest are involved, their activation is secondary.

Position your feet shoulder-width apart and stand with your feet firmly planted on the ground.
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Bring the barbell up to your chest, resting it on your front shoulders.
Press the barbell upward, extending your arms fully until they are straight above your head.
Lower the barbell back down to your chest, bending your elbows and keeping your core engaged.
Repeat the movement for the desired number of repetitions.
When finished, carefully lower the barbell back down to the starting position.

Ensure a solid foundation by positioning your feet shoulder-width apart, with toes pointing slightly outwards. Keep your core engaged and maintain a slight bend in your knees throughout the movement.
Grip the barbell just outside shoulder-width, with palms facing forward. Squeeze the bar tightly to activate your forearm muscles and create stability.
Initiate the press by driving your elbows forward and up, while keeping your upper arms parallel to the floor. This engages your shoulders and prevents excessive strain on your wrists.
As you press the barbell overhead, focus on keeping your head in a neutral position, with your eyes looking straight ahead. This helps maintain proper alignment and prevents unnecessary strain on your neck.
At the top of the movement, fully extend your arms without locking out your elbows. Squeeze your shoulder blades together to maximize engagement of the shoulder muscles. Lower the barbell under control, maintaining tension in your shoulders throughout the descent.