What muscles does Press Under work?

The Press Under primarily targets the Full Body.

How often should I do Press Under?

For optimal results, include Press Under in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Press Under?

To perform Press Under, you will need barbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Press Under suitable for beginners?

Yes, beginners can perform Press Under with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Press Under at home?

Press Under requires barbell, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Press Under

Learn how to do the Press Under with proper form, setup, and execution.

This barbell movement primarily targets full body.

How to Perform Press Under

1
Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.
2
Stand with your feet shoulder-width apart.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Dip slightly at the knees, then explosively drive through your legs to help press the bar overhead.
5
As the bar rises, quickly drop under it by bending your knees and pushing your hips back, catching the bar locked out overhead.
6
Stand tall from the catch and exhale.
7
Lower the bar back to your shoulders and breathe in. Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.