1. Setup

    • Place the barbell in the rack at the height of your upper chest (same position as the squat).

  2. Grip

    • The grip width for the press will vary based on your size. The goal is to take a grip that produces vertical forearms when you’re holding the bar in the start position. Most lifters will find that placing your index fingers at the edge of the knurling, just before the smooth middle section begins, is about right. Bigger lifters may need to move the hands out an inch or two. Smaller lifters may need to move them in. 

    • Place your open palms flat on the bar like you’re doing a push-up. Then, rotate your fingertips inward (slightly) until you feel the bar fall into the groove at the base of your palm. Wrap your thumbs around the bar and press your fingertips firmly into the knurling. 

  3. Bar placement

    • While squeezing the bar tight, walk forward and rotate your elbows under the bar until your forearms are vertical. In this position, your elbows should be slightly in front of the bar, and the bar should be directly under your chin. 

    • Keep your wrists as straight as possible. Try to point your knuckles at the ceiling.

  4. Stance

    • Unrack the bar by standing straight up and taking two steps back. 

    • Place your heels about shoulder-width apart with your toes pointed out about 30 degrees (the same stance you used for the squat).

    • Lock your knees by squeezing/flexing your quadriceps as hard as you can. Do not unlock your knees or relax your quads for the entire set. 

  5. Execution

    • Look straight ahead. 

    • Take a deep breath; extend your upper back (puff your chest up); and make sure your elbows are still slightly in front of the bar, your wrists are straight, and your knees are locked. 

    • Hold your breath for the entire rep. 

    • To initiate the press, you must first clear a path for the bar by getting your head out of the way. To do this, aggressively push your hips and thighs forward towards your toes. Make sure your knees are locked tight and you’re squeezing your abs as hard as you can. Done correctly, this quick hip thrust will make the barbell dip down towards the chest and then rebound upward. 

    • When you feel the bar start to bounce back up, press it straight up (and slightly back), keeping it as close to your face as possible. As the bar clears your forehead, push your head and torso forward (i.e., back under the bar). 

    • As your elbows lock out at the top of the rep, shrug your traps up to complete the movement. The bar should end up directly over the back of your neck. 

    • Lean back slightly, bring the bar back to the start position (below the chin), and repeat. 

  6. Tips

    • The key to an effective press is to create as much tension as possible throughout your entire body. Squeeze everything you can squeeze (i.e., hands, forearms, abs, thighs, etc.) The more tension you create, the higher the bar will bounce when you pop the hips forward. 

    • The most common mistakes with the press are: 1) letting your wrists bend, 2) letting your elbows drop behind the bar, 3) not keeping your knees locked, and 4) pushing the bar away from your face. 

    • The press should be done quickly and aggressively. The longer you stand holding the barbell between reps, the more tired your arms will get. Reset each rep as quickly as possible and start the next one. Don’t be sloppy, but don’t waste time holding the bar thinking about the next rep—get it over with. Controlled aggression is your friend.