Barbell Behind the Back Push Press
The Barbell Behind the Back Push Press is an advanced compound exercise that primarily targets the upper body, including the shoulders, triceps, and upper back muscles. It is a dynamic movement that can help increase upper body strength and power. To perform the exercise, the athlete starts by holding a barbell with an overhand grip behind the back, with the hands positioned slightly wider than shoulder-width apart. What makes the Barbell Behind the Back Push Press unique is the behind-the-back grip, which places greater emphasis on the shoulders and upper back compared to a traditional push press. This exercise requires a good amount of shoulder mobility and stability to perform safely and effectively. The movement begins with a slight dip at the knees, followed by a powerful explosiveness that propels the barbell overhead using the legs, hips, and shoulders. The athlete fully extends the arms at the top of the movement before lowering the barbell back down to the starting position. It is essential to maintain a neutral spine and engage the core throughout the exercise to avoid excessive strain on the lower back. Incorporating the Barbell Behind the Back Push Press into your workout routine can help improve overall upper body strength, explosive power, and shoulder stability. However, it is recommended to have a solid foundation of strength and proper technique before attempting this exercise, as it can be challenging and requires good form to avoid injury. Always start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.
Instructions
- Start by standing with your feet shoulder-width apart, toes pointing slightly outward.
- Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bring the barbell up to shoulder level, resting it on the back of your shoulders.
- Bend your knees slightly and engage your core.
- Initiate the movement by driving through your legs and hips, explosively pushing the barbell overhead.
- As you press the barbell overhead, extend your arms fully and lock out your elbows.
- Lower the barbell back to the starting position by bending your knees, keeping control of the weight.
- Repeat for the desired number of reps.
Tips & Tricks
- Focus on maintaining a strong and stable core throughout the movement.
- Engage your glutes to generate power during the press.
- Control the barbell on the descent to avoid any jerking or sudden movements.
- Gradually increase the weight as you become more comfortable with the movement.
- Practice proper breathing techniques, exhaling as you press the barbell overhead.
- Ensure your grip is secure on the barbell to maintain control throughout the exercise.
- Incorporate assistance exercises like squats and deadlifts to strengthen the muscles used in the push press.
- Always warm up before attempting heavy sets to reduce the risk of injury.
- Pay attention to proper form and technique to maximize the benefits of the exercise.
- Consider working with a qualified fitness trainer to learn and refine the push press technique.
