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Get a slim waist in 3 weeks

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Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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<p>The barbell push press is one of the most dynamic and technically demanding multi-joint exercises. It engages almost the entire body, develops strength, power, and movement coordination, and with proper technique enhances core stability and the shoulder girdle. This exercise is commonly used in both strength training and athletic performance preparation.</p>

<h2>Which muscles work during the barbell push press?</h2>
<strong>Main muscles:</strong>
<ul>
<li>deltoid muscles</li>
<li>quadriceps (drive phase)</li>
<li>gluteal muscles</li>
<li>trapezius muscles</li>
</ul>

<strong>Assisting and stabilizing muscles:</strong>
<ul>
<li>upper portion of the pectoralis major</li>
<li>triceps brachii</li>
<li>erector spinae</li>
<li>abdominal muscles (core stabilization)</li>
<li>calves and foot muscles</li>
</ul>

<h2>Proper technique</h2>

<strong>Starting position</strong>
<ol>
<li>Grip: Overhand grip, hands slightly wider than shoulder-width. The barbell rests on the upper chest and front deltoids.</li>
<li>Elbows: Should point slightly forward of the bar. If they drop under or behind the bar, the barbell will pull you forward during the drive.</li>
<li>Feet: Hip- or shoulder-width apart, heels fully in contact with the floor.</li>
<li>Stabilization: Shoulder blades retracted, core braced (inhale through the diaphragm), glutes active.</li>
</ol>

<strong>Dip phase</strong>
<ol>
<li>Movement: Perform a quick, controlled knee bend (shallow, about 10–15 cm).</li>
<li>Key point: The torso must remain perfectly upright, as if sliding down a wall. Do not lean forward.</li>
<li>Body weight: Keep it distributed across the entire foot, with emphasis on the heels.</li>
</ol>

<strong>Drive phase</strong>
<ol>
<li>Movement: Explosively extend the legs back to an upright position. Use leg drive to propel the barbell off the shoulders.</li>
<li>Arm action: Begin pressing the barbell with the arms only after the legs are almost fully extended. Legs initiate the movement, arms finish it.</li>
</ol>

<strong>Overhead phase</strong>
<ol>
<li>Lockout: Fully extend the elbows overhead.</li>
<li>Head: As the bar passes the face, gently pull the head back, then push it forward once the bar is overhead so the ear aligns with the arm.</li>
<li>Force line: The barbell, wrists, elbows, shoulders, hips, and heels should form one vertical line.</li>
</ol>

<strong>Return</strong>
<ul>
<li>Lower the barbell back to the chest in a controlled manner, absorbing the load with a slight knee bend (the so-called “soft landing”).</li>
</ul>

<h2>Common mistakes</h2>
<ul>
<li>Excessive arching of the lower back</li>
<li>Lack of core and glute engagement</li>
<li>Pressing the barbell using only the arms without leg drive</li>
<li>Grip that is too wide or too narrow</li>
<li>Lack of control of the barbell in the overhead phase</li>
<li>Using too much weight, which compromises technique</li>
</ul>

<h2>Tips</h2>
<ul>
<li>Always brace your core and glutes before initiating the movement</li>
<li>Use leg power – they initiate the push press</li>
<li>Maintain a straight wrist–elbow–shoulder line overhead</li>
<li>Avoid overextending the lumbar spine</li>
<li>Focus on smooth execution and full control of the movement</li>
</ul>

<h2>Which training should you pair the barbell push press with?</h2>
<ul>
<li>leg and shoulder workouts</li>
<li>Full Body Workout (FBW) programs</li>
<li>functional and athletic training</li>
<li>programs focused on improving power and explosiveness</li>
</ul>

Standing barbell jerk

Standing barbell jerk

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Which muscles work during the barbell push press?

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