Vertical Push
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A standing press that develops shoulder and triceps strength while requiring the trunk and lower body to stabilize the athlete beneath the load.
Movement media
Accessible movement summary
Set the bar across the front shoulders with hands just outside shoulder width and forearms nearly vertical. Stand tall with feet about hip width, glutes engaged, ribs stacked, and the trunk braced. Move the head slightly back, press the bar in a close vertical path, then bring the head through as it clears the forehead. Finish with the bar over the midfoot and lower it under control to the shoulders.
Key cue: Squeeze glutes and brace first.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
