FitNessieHow to do it
- Rack the bar on the front of your shoulders with your grip just outside them, elbows slightly forward.
- Dip by bending your knees a few inches, keeping your chest up and elbows up.
- Drive hard through your legs and press the bar straight up, moving your head back to clear it.
- Lock out overhead with arms and legs straight, then lower the bar to your shoulders, absorbing it with your knees.
Key cues
- Hips straight down, chest up
- Explode with the legs, finish with the arms
- Head back so the bar goes straight up
- Absorb the lowering with your legs
Common mistakes
- Leaning forward in the dip
- Pressing the bar out in front instead of straight up
- Starting the press before the legs finish driving
- Dropping the bar onto your shoulders stiff-legged
Muscles worked
- Primary
- Front delts
- Secondary
- Quads, glutes, adductors, lower back, traps, triceps and side delts
Equipment
Barbell and squat rack.