Front Delts
Push Press
Advanced
Barbell
Compound
Front Delts
How to do it
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Start like an overhead press: bar on the front delts, feet hip-width, abs and glutes braced.
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Dip the knees quickly about 10-15 cm with the torso staying vertical, no forward lean.
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Reverse explosively by driving the legs straight and let the momentum launch the bar upward.
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Finish with the shoulders and triceps until the elbows lock out over your ears.
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Lower the bar under control to the front delts, absorbing it with a small knee bend.
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Stand fully reset before starting the next rep.
Common mistakes
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Dipping too deep like a squat, which kills the timing of the drive.
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Leaning forward on the dip so the bar rolls off the shoulders.
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Catching the bar with stiff, locked legs so the spine absorbs the impact.
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Using the dip to rescue reps that should have ended your press set.
Tips
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Keep the dip short and fast; it is a trigger, not a squat.
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You can handle 20-30 percent more than a strict press, but add it gradually.
Secondary muscles
Alternatives
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