Tekan Push Barbell
Learn how to do Tekan Push Barbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan Push Barbell is a Short bar/Olympic Barbell exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Tekan Push Barbell
A dynamic movement combining a lower body dip with an explosive barbell overhead press to develop upper body strength and power.
💡 Instructions:
Stand with feet shoulder-width apart, barbell resting on the front of your shoulders, hands slightly wider than shoulder-width.
Engage your core and keep your chest up.
Bend your knees slightly into a quarter squat, keeping heels on the ground.
Explosively extend your hips and knees while driving the bar overhead.
Fully extend arms without locking elbows aggressively.
Lower the bar back to the shoulders under control and repeat.
⚠️ Common mistakes:
Using too much leg drive, turning it into a push jerk.
Leaning back excessively, stressing the lower back.
Not engaging the core during the press.
Allowing elbows to drop too low before pressing.
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Start Free TrialMuscles Worked by Tekan Push Barbell
Equipment
- Short bar
- Olympic Barbell
Calories Burned Doing Tekan Push Barbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan Push Barbell
- Type
- Short bar exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps, Chest
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan Push Barbell
What muscles does Tekan Push Barbell work?
Tekan Push Barbell primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.
How do you do Tekan Push Barbell correctly?
A dynamic movement combining a lower body dip with an explosive barbell overhead press to develop upper body strength and power. 💡 Instructions: Stand...
Is Tekan Push Barbell good for beginners?
Tekan Push Barbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tekan Push Barbell?
Tekan Push Barbell requires: Short bar, Olympic Barbell.
What are the benefits of Tekan Push Barbell?
Tekan Push Barbell strengthens the Shoulders, engages the Triceps and Chest.
What exercises are similar to Tekan Push Barbell?
Similar exercises to Tekan Push Barbell include Lingkaran Lengan – Kecil ke Besar, Barbell Overhead Press, Barbell Upright Row, Tekan Arnold Dumbbell – Duduk.
Is Tekan Push Barbell better than Lingkaran Lengan – Kecil ke Besar?
Both Tekan Push Barbell and Lingkaran Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
Alternative Exercises
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