Purpose/ Benefits

The purpose of this exercise is to target the upper body, specifically the chest, shoulders and triceps. This exercise is beneficial for individuals who want to focus on strengthening their upper body as it does not use the lower body. Additionally, this exercise can translate to any sport that requires moving an object overhead or throwing it.

Execution and how to perform this exercise:

1. When performing this exercise:

   1. Ensure that the core is braced

   2. Maintain shoulders down and away from the ears

   3. Have elbows tucked slightly inwards

2. Setting Up:

   1. Set the bar height to slightly lower than shoulders 

   2. Ensure that arms are equally placed on either side of the bar

      1. Bring arms out to 90 degrees and grab the bar

   3. Squat slightly to grab the bar and have it rest evenly on top of shoulders

3. Upward Movement:

   1. With step 1 in mind, tuck the chin back 

   2. Press the barbell overhead

   3. As the bar comes near head height, peak the head forward

      1. Imagine peaking your head through a window

   4. Continue to press until arms are fully extended

4. Downward movement:

   1. With control, begin to lower bar

   2. When bar nears head height, tuck chin in again

   3. Lower the bar until it is near the shoulders

5. Repeat steps 2 to 4 for 8 to 12 repetitions for 3 sets