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Shoulders · Barbell
Barbell Press Under
Barbell Press Under is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, hamstrings and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Legs · Quadriceps
- Glutes · Gluteus Maximus
Secondary muscles
- Triceps · Triceps Brachii
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
- Middle Back · Trapezius
- Lower Back · Erector Spinae
- Calves · Gastrocnemius, Soleus
How to do Barbell Press Under
- Stand with your feet shoulder width apart and hold the barbell across the back of your shoulders with a wide grip.
- Press the barbell overhead until your arms are fully extended.
- Lower your body into a squat while keeping the barbell locked out overhead, pause for 1-2 seconds.
- Return to the starting position by pressing through your heels. Reset and repeat for the desired number of repetitions.
Form tips
- Keep your arms fully extended while the barbell is overhead.
- Keep your chest up and your core engaged throughout the movement for stability.
- Keep your heels flat on the floor throughout the squat.
- Inhale deeply before moving into the squat and exhale as you stand back up.
Barbell Press Under alternatives
More delts exercises
Barbell Press Under FAQ
What muscles does Barbell Press Under work?
Barbell Press Under mainly works the delts in the shoulders (Deltoids, Quadriceps and Gluteus Maximus). The triceps, hamstrings, core, middle back, lower back and calves work as secondary muscles.
What equipment do you need for Barbell Press Under?
You need a barbell.
How many sets and reps of Barbell Press Under should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Press Under good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Press Under burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Press Under?
Other exercises for the delts include Smith Machine Shoulder Press, Dumbbell Push Press, Military Press Bodyweight and Dumbbell Scott Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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