Press Under
Complete guide to Press Under. Learn proper form, technique, and execution. Targets Front Delts. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Press Under
Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.
Stand with your feet shoulder-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Dip slightly at the knees, then explosively drive through your legs to help press the bar overhead.
As the bar rises, quickly drop under it by bending your knees and pushing your hips back, catching the bar locked out overhead.
Stand tall from the catch and exhale.
Lower the bar back to your shoulders and breathe in. Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |