Explosive Push Press with Back Row Machine
Develops explosive power and upper body strength using the row machine in a standing push position
ShouldersAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Shoulders. Secondary: triceps, legs, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 5 sets × 6-8 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Stand facing the back row machine seat
- Step 2: Grip the handles and slightly bend knees
- Step 3: Explosively drive through legs and press handles upward
- Step 4: Fully extend arms overhead
- Step 5: Control the return and repeat
Equipment
- Back row machine optional
Coaching tips
Benefits
Develops explosive power and upper body strength using the row machine in a standing push position
Common mistakes
Overarching the lower back or using too much leg drive without control
Make it harder
Increase weight or add a pause at the top
Make it easier
Use lighter resistance or standard shoulder press
Breathing
Exhale explosively when pressing up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.