Perform an overhead barbell press while dropping into a deep squat, combining pressing and squatting motion to train the shoulders and triceps while engaging the quads and glutes. The movement requires holding the bar overhead through the descent and ascent.
How to do the Barbell Press Under#
- Set the bar across your shoulders (from a rack or after a clean) and grip it very wide with an overhand hold; stand with a wide, toes‑out stance.
- Begin the rep by driving the bar upward and simultaneously sit back into a deep squat, descending until your thighs pass parallel while your arms move toward full extension.
- Keep the bar close to a vertical path and lock your elbows at the top so the bar is stable overhead.
- Stand up by driving through the hips and legs while maintaining the bar overhead, then slightly bend the knees to lower the bar back to your shoulders.
- Re-establish your starting position and repeat the sequence for the desired reps.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Triceps (Triceps Brachii)
- Secondary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
