Behind-the-head push-press

The behind-the-head push-press is a great way to add variety to your overhead press routine. This weightlifting variation starts with the barbell in the back rack position and is then pushed overhead with help from the lower body. It's commonly used for Olympic weightlifting training, but it can also be included in barbell complexes or used for low-rep sets to focus on power and movement quality. This exercise is a great way to build strength and stability in the upper body, while also engaging muscles in the lower body for an effective total body workout. The behind-the-head push-press requires good coordination and control, so it's important to focus on form and technique to ensure you're performing the exercise correctly. As with any overhead press, it's important to also warm up the shoulders and back muscles before beginning. Performing the behind-the-head push-press can be intimidating at first, but with practice and dedication, it can become a great way to challenge yourself and help you reach your fitness goals. It's a great full body exercise that can help you build strength and stability, and it's a great way to add variety and challenge to your workout routine.

1. Stand with the weight racked on the back of your shoulders.
2. Position your feet directly under your hips.
3. Flex your knees slightly without moving your hips backward.
4. Reverse the direction of your knees as powerfully as possible.
5. Drive through your heels to create as much speed and force as possible.
6. Move the barbell in a vertical path as you push it overhead.
7. Use the momentum generated to extend your arms and finish pressing the weight overhead.
8. Return to the starting position by using your legs to absorb the impact.
9. Repeat the exercise for the desired number of repetitions.

1. Warm up your shoulders and back muscles before starting the exercise to prevent injury.
2. Focus on maintaining good form and technique throughout the exercise to ensure you’re performing it correctly.
3. Start with a lighter weight and gradually increase the weight as you become more comfortable and confident with the movement.
4. Engage your core and maintain a stable lower body position throughout the exercise to prevent any unnecessary strain on your back.
5. As you dip down, make sure your knees stay directly over your feet and avoid moving your hips backward to maintain proper alignment.
6. Drive through your heels to generate power and speed, but be mindful not to lift your heels off the ground.
7. When pressing the weight overhead, extend through your arms and engage your shoulders and upper back muscles.
8. Lower the weight back to the starting position using your legs to absorb the impact and prevent any strain on your upper body.
9. Listen to your body and stop if you experience any pain or discomfort. Consult a fitness professional if needed.
10. Practice and dedication are key to mastering this exercise. Start with lighter weights and gradually increase as you build strength and confidence.

One way to incorporate the behind-the-head push-press into your workouts is to include it as part of your Olympic weightlifting training. It can be used as a standalone exercise or included in barbell complexes. You can also perform low-rep sets to focus on power and movement quality. To perform the behind-the-head push-press, start by standing with the weight racked on the back of your shoulders. Position your feet directly under your hips and flex your knees slightly without moving your hips backward. Then, reverse the direction of your knees as powerfully as possible, driving through your heels to create speed and force. As you do this, move the barbell in a vertical path and extend your arms to finish pressing the weight overhead. Finally, return to the starting position by using your legs to absorb the impact. It's important to focus on form and technique when performing the behind-the-head push-press to ensure you're doing the exercise correctly. Warm up your shoulders and back muscles before starting, and gradually increase the weight as you become more comfortable and confident with the movement. The behind-the-head push-press is a challenging exercise that targets the rear deltoids and upper back muscles, while also engaging the lower body for a full-body workout. It can help build strength, power, and coordination, and it's an excellent exercise for improving overhead mobility and shoulder stability. By incorporating this exercise into your workouts, you can add variety and challenge to your routine while working towards your fitness goals.