Push Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and the barbell resting across your front deltoids in a front rack position.
2. Grip the bar just outside shoulder-width with your palms up and elbows slightly in front of the bar.
3. Brace your core and glutes while keeping your chest upright and gaze forward.

How to do it

1. Perform a shallow 'dip' by bending your knees slightly (2-3 inches), keeping your torso vertical and heels flat.
2. Explosively drive through your heels to extend your hips and knees, using that momentum to launch the bar off your shoulders.
3. As the bar passes your face, press it to full lockout overhead while exhaling forcefully.
4. Lower the bar with control back to the front rack position, inhaling as you prepare for the next repetition.

Form checklist

• Keep your torso vertical during the dip to prevent the bar from drifting forward.
• Ensure your heels stay in contact with the floor until the explosive drive phase.
• Finish with your arms locked out and ears aligned with your biceps.
• Avoid excessive arching of the lower back by keeping the ribs tucked and core tight.

Pro tips

• Treat the dip like a coiled spring; it should be short and fast to maximize the stretch-shortening cycle.
• Focus on 'punching' the bar toward the ceiling as soon as your legs reach full extension to maximize power transfer.

Make it harder

• Add a 3-second pause at the top of the movement to challenge overhead stability.
• Use a slow, controlled 4-second eccentric phase when lowering the bar to the shoulders to increase time under tension.

Frequently asked

What muscles does the push press work?

The push press primarily targets the calves, deltoids, glutes, quadriceps, and serratus anterior, and also works the erector spinae, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the push press?

The push press uses barbell and weight plate.

Is the push press good for beginners?

The push press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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