Barbell Behind the Back Push Press

Description

How to Do Barbell Behind the Back Push Press

1. 1
   Setup

   Unrack a barbell onto your upper traps, resting it behind your neck. Position your hands with a wide, pronated grip, ensuring your elbows are slightly forward.

2. 2
   Setup

   Stand with your feet shoulder-width apart, toes pointing slightly out, and maintain an upright torso with your chest up and core braced.

3. 3

   Initiate the movement by performing a shallow dip, bending your knees slightly while keeping your torso erect.

4. 4

   Immediately explode upwards, driving through your heels and extending your legs forcefully as you press the barbell overhead, fully extending your arms.

5. 5

   Once the barbell is locked out directly over your head, slightly push your head forward to align your spine. Control the descent by slowly lowering the barbell back to the starting position on your upper traps.

Tips

• Maximize your leg drive by thinking of it as a powerful jump, transferring momentum directly into the bar to assist the press.
• Keep your core tightly braced throughout the entire movement to stabilize your spine and prevent excessive arching in your lower back.
• Maintain an active grip on the bar, squeezing it firmly to enhance shoulder stability and control during both the press and the eccentric phase.
• Ensure your elbows track slightly forward throughout the press, avoiding excessive flaring out to the sides, which can put undue stress on the shoulder joint.

Common Mistakes

• ×Failing to utilize leg drive adequately means you're turning it into a strict press; ensure a powerful dip and drive from your legs to generate momentum.
• ×Hyperextending the lower back at the top can lead to injury; actively brace your core and maintain a neutral spine as you lock out the weight overhead.
• ×Dropping the barbell too quickly on the eccentric phase loses valuable time under tension and control; lower the weight slowly and deliberately back to your traps.