Press Under

Muscles worked

Setup

1. Stand with your feet at hip-width and the barbell resting across your upper traps in a back-rack position.
2. Grip the bar with a wide snatch grip, ensuring your elbows are pointed slightly down and your core is braced.
3. Maintain an upright torso with your gaze fixed forward and weight distributed through your mid-foot.

How to do it

1. Simultaneously initiate a small upward drive of the bar while aggressively pushing your body down into a full overhead squat position.
2. Exhale sharply as you 'punch' the bar overhead, locking your elbows out completely at the exact moment you reach the bottom of the squat.
3. Hold the bottom position for one second to ensure stability, then drive through your heels to stand up to a full vertical position.
4. Lower the bar back to your traps with control and reset your feet for the next repetition.

Form checklist

• Keep the bar path perfectly vertical; do not let it drift forward or behind your center of gravity.
• Ensure elbows are fully locked out and 'active' (pushing up into the bar) at the bottom.
• Land with your feet slightly wider than your starting stance in a stable squat receiving position.
• Maintain a neutral spine and upright chest throughout the entire descent and ascent.

Pro tips

• Focus on the 'speed under'—think about pushing yourself away from the bar rather than just pressing the bar up.
• Engage your serratus anterior and traps at the top of the movement to create a 'shelf' for the weight, ensuring maximum overhead stability.

Make it harder

• Increase the speed of the descent by using a heavier load while maintaining a crisp, instant elbow lockout.
• Add a 3-5 second pause in the bottom overhead squat position to build isometric strength and mobility.

Frequently asked

What muscles does the press under work?

The press under primarily targets the deltoids, pectorals, and triceps, and also works the abs, rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the press under?

The press under uses barbell and weight plate.

Is the press under good for beginners?

The press under is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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