Push Press

Muscles worked: Shoulders, deltoids, traps, abs, triceps, quads, glutes , hamstrings, calves

Instructions:

1) Set up the bar as same as the shoulder press
2) Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be about a quarter of a squat in depth. Remember to keep your hip back and out when performing the dip
3) When performing the drive, with no pause at the bottom of the dip, the hips and legs are forcefully extended
4) As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended