Under Press
Strength & skill! Under Press challenges your body with compound movements for a full-body workout. Build muscle & improve coordination.
The Under Press is a compound exercise that mainly works the chest and triceps, with help from the glutes & hips and quads. You'll need: barbell or weight plates.
Required Equipment
Under Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Under Press Variations and Alternatives
How to do the Under Press
Rest a barbell across your upper back with a wide snatch grip and stand with feet hip-width apart.
Take a deep breath to brace your core and press firmly upward against the bar to lock your arms out overhead.
Quickly drop down into a deep overhead squat while simultaneously driving your body beneath the fixed bar.
Keep your torso upright and your arms fully locked with active shoulders throughout the descent.
Drive through your mid-foot to stand back up to the starting position while keeping the bar stable overhead.
Under Press FAQs
What muscles does the Under Press work?
The Under Press mainly works the chest and triceps, with help from the glutes & hips and quads. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Under Press?
Barbell or weight plates.
Is the Under Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Under Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Under Press variations and alternatives?
Similar exercises include the Barbell Larsen Bench Press, Bodyweight Overhead Squat Press, EZ-Bar Standing French Press and Push-Press.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.