Start
End
Push Press - Behind the Neck
دفع برس خلف الرقبة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- 2
Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- 3
Return to the starting position, using your legs to absorb the impact.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
