PushBB
The strict standing barbell press — bar starts at the collarbone and is pressed overhead without leg drive. A full-body strength standard requiring shoulder mobility, core bracing, and glute/lat engagement to protect the lower back.
Demo: Strength coaching demo
Sets
4
Reps
4-8
Rest
2:30
Contraindications
Limited thoracic or shoulder mobility — regress to landmine or half-kneeling variations that don't require full overhead flexion.Setup
Grip bar just outside shoulder width, rest it on the front delts/collarbone. Feet hip-width, glutes and abs braced.
Execution
- 1Brace the core and squeeze glutes before initiating
- 2Press the bar straight up, moving the head back slightly to let the bar pass
- 3Push the head through once the bar clears the forehead
- 4Lock out with the bar over the mid-foot, biceps by the ears
Key cues
- Bar path stays close to the face
- Squeeze glutes to lock the pelvis
- Push your head through at the top
- Full lockout with biceps by the ears
Common faults
- Leaning back excessively to clear the face (lumbar hyperextension)
- Pressing the bar forward instead of straight up
- Not fully locking out overhead
- Losing glute/core brace, arching the low back
Tweaks
- Add a slight forward head/rib cage shift instead of leaning back
- Use a false grip if wrist mobility is limited
- Pause at the top for stability work
Progressions
Muscles
Primary: Anterior Deltoid, Triceps Brachii, Upper Pectoralis
Secondary: Core, Serratus Anterior, Upper Traps
Sources
Attribution: Barbell Medicine / NSCA canon