Push Press

Muscles trained: Shoulders, triceps

Position a loaded barbell on the supports of a rack or cage set about level with the height of your collarbone. Using a heavier weight than you normally would for a set of military presses, grab the bar with a pronated, shoulder-width grip and take a step back from the rack. With the bar in front of your collarbone, just above your shoulders, quickly dip your hips and knees and then explode up to get the weight moving. Soon after you initiate this movement your arms will kick in and finish pressing the bar overhead until your arms are straight. Pause at the top before slowly lowering the bar back down and repeating.