Press de hombros y apertura de piernas


Stand straight with your feet shoulder width apart. Select the appropriate plates amount to put them on the bar. Grab the barbell with prone grip and place it just above your shoulders, under your chin. Your hands should be slightly wider than shoulder-width apart. Contract your pelvic floor and core while keeping your chest up.


With a jump, separate the feet wider than shoulder with apart and extend your arms to push the bar straight up until your elbows are extended but not locked out. With another jump, lower the weight until your hands are just above your shoulders. Make sure you don't arch your back when you perform the exercise.

TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.