Olympic Bar Push Punch
Description
In addition to strengthening the chest, shoulders and triceps, this exercise is effective in calling upon the muscles of the core region to provide stability throughout the movement. It is important not to let the rather unorthodox appearance of the movement give you negative pre-judgments prior to execution. Although everyone can benefit from this exercise, its effectiveness is clearly demonstrated when performed by athletes such as fighters (to increase punching power) and linemen due to the movement specificity.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Place one end of an Olympic bar in a corner between the walls for support. Load barbells onto the opposing end.
- Elevate the end with the barbells and firmly grasp the bar using a closed grip.
- Bend at the knees, tighten abdominal region and square up to the bar while keeping your arm extended.
- Inhale and bend elbow, allowing the hand and weight to drift back towards the front shoulder/outer chest region. Stop movement prior to your elbow drifting beyond your ribcage.
- Exhale, and drive the weight forward as if throwing a punch or pushing something out of your way.
- Repeat until the desired number of repetitions are completed.
- Switch arms and repeat.
