Press Under
Expert Advice
Focus on a quick dip and drive with your legs, and then press yourself under the barbell with speed and control.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a barbell at shoulder level with a pronated grip.
- Dip down by bending your knees slightly.
- Explosively drive up with your legs while simultaneously pressing the bar overhead.
- Drop under the bar by quickly bending your knees and catching the bar overhead in a partial squat.
- Stand up straight to complete the movement.
- Lower the bar back to your shoulders and repeat for the desired number of repetitions.
Track Press Under in FitAI
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Muscles Worked
Press Under primarily targets the Quads, Shoulders, Glutes, Abs, Calves, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Shoulders20%
Glutes20%
Abs20%
Calves10%
Triceps10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Press Under work?
Press Under primarily targets the Quads, Shoulders, Glutes, Abs, Calves, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Press Under?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Press Under suitable for beginners?
Press Under is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
