Press Under

The "Press Under" is a dynamic full-body exercise that targets multiple muscle groups and improves both strength and power. This compound movement involves a combination of a push press and an underhand press, making it an excellent choice for those looking to enhance their upper body and core strength. During the Press Under, you start by holding a barbell or dumbbells at shoulder height with an underhand grip. Remember to maintain a neutral spine and engage your core throughout the exercise. From this position, you explosively push the weight overhead using a slight leg drive, similar to a push press. As you reach the top of the movement, you quickly reverse the direction, bringing the weight back down in a controlled manner, all while keeping your underhand grip. This exercise primarily engages the muscles of the shoulders, triceps, chest, and upper back. Additionally, the Press Under also activates the core muscles to maintain stability and control throughout the movement. By combining both pushing and pulling actions, this exercise provides a balanced challenge to the upper body muscles. To ensure the most effective and safe execution of the Press Under, it's essential to have proper form, strong core engagement, and suitable weight selection. Adding this exercise to your routine can help enhance upper body strength, muscular endurance, and power, leading to improved athletic performance and functional strength in daily activities. Make sure to consult with a fitness professional to learn the correct technique and whether this exercise is suitable for your fitness level and goals. Keep challenging yourself, and enjoy the process of building a stronger, fitter body!

Instructions

• Start by standing with your feet shoulder-width apart and your knees slightly bent.
• Hold a dumbbell in each hand at shoulder level, with your palms facing forward.
• Slowly lower the dumbbells down and away from your body, keeping your elbows tucked in.
• Continue lowering the dumbbells until they are just below your chest, or until you feel a stretch in your chest muscles.
• Pause for a moment, then push the dumbbells back up to the starting position, using your chest muscles to drive the movement.
• Repeat for the desired number of repetitions.
• Make sure to maintain control throughout the movement and avoid any jerking or swinging motions.
• Remember to breathe steadily throughout the exercise, exhaling as you push the dumbbells up and inhaling as you lower them down.

Tips & Tricks

• Ensure proper form by keeping your back straight and core engaged during the exercise.
• Start with lighter weights and gradually increase the load to avoid straining your muscles.
• Focus on the movement from your shoulders rather than your wrists or elbows.
• Take short breaks between sets to allow your muscles to recover.
• Incorporate variation into your workouts by using different grip widths and hand positions.
• Warm up your shoulders and wrists before performing the exercise to prevent injury.
• Maintain a controlled and slow tempo throughout the exercise for optimal results.
• Listen to your body and adjust the weight and intensity according to your fitness level.
• Incorporate the press under into a well-rounded upper body workout routine for balanced muscle development.
• Stay consistent with your training and gradually increase the weight and repetitions over time for continued progress.