Shoulders · Bodyweight
Press Under
How to do the press under, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Start standing tall holding a light bar or your hands at shoulder height. Press straight overhead while dropping into a quarter squat so you finish locked out underneath the load. Stand up to complete the rep with arms extended overhead.
- 1Punch your arms up as you drop under, feeling the shoulders and triceps
- 2lock out
- 3Brace your core and keep the load stacked over your hips
- 4Feel the catch position settle directly overhead before you stand
Common mistakes
- Don't let your lower back overarch as you press
- Avoid pressing the load forward; keep it tracking over your head
- Don't twist your torso or shift your hips off center
Muscles worked
The press under mainly works the front delts, with the triceps, upper chest, upper traps, quads, and side delts assisting.
- Front DeltsPrimary
- TricepsSupport
- Upper ChestSupport
- Upper TrapsSupport
- QuadsSupport
- Side DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the press under for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.