Barbell Behind the Back Push Press Single Arm Balance

Category

Shoulders

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Anterior Deltoids

Secondary muscles

Trapezius, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with one hand behind your back. Your hand should be slightly wider than shoulder-width apart, with the barbell resting on your upper back and shoulder.
2. Slightly bend your knees, preparing to use your legs to generate power.
3. Push through your heels and extend your knees and hips explosively, pressing the barbell overhead with one arm until your arm is fully extended. Keep the bar slightly behind your head at the top of the movement.
4. Slowly lower the barbell back to the starting position behind your shoulder with control. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

• Maintain balance by focusing on a fixed point in front of you and keeping your core engaged.
• Exhale forcefully as you press the barbell overhead and inhale as you bring it back down.
• Ensure a smooth and controlled descent to maintain proper form and prevent injury.