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Push Press
Stand with your feet shoulder-width apart, holding a barbell at shoulder height with elbows slightly forward. Dip into a quarter squat, then explosively extend your legs and press the barbell overhead until your arms are fully extended. Keep your core engaged and lower the bar back to your shoulders with control.
- Target muscles
- Shoulders
- Also works
- Upper legs, Abs, Triceps, Glutes
- Equipment
- Barbell plus plates
- Training style
- Gym-based, CrossFit
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Push Press: how to do it
- Begin by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Your elbows should be pointing slightly forward, and the barbell should rest on the front of your shoulders.
- Engage your core and keep your chest up. Slightly bend your knees to lower into a quarter squat position, ensuring your back remains straight and your weight is evenly distributed on your feet.
- Explosively extend your knees and hips to generate upward momentum while simultaneously pressing the barbell overhead. Your arms should fully extend at the top of the movement.
- Once the barbell is overhead, pause briefly, ensuring your arms are locked out and your body is in a straight line.
- Lower the barbell back to the starting position at shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Common mistakes
Common errors include dipping too low into the squat, arching the lower back excessively, and pressing with the arms before fully driving through the legs. Keeping the core engaged and timing the leg drive with the press will improve efficiency and safety.
Alternatives
More Shoulders exercises
Questions about Push Press
What muscles does the push press work?
The push press primarily targets the shoulders, especially the deltoids, while also engaging the triceps during the lockout. Secondary muscles include the quadriceps, glutes, core, and upper traps, making it a full-body power movement.
Do I need a barbell for the push press or can I use dumbbells?
While the push press is traditionally performed with a barbell, you can use dumbbells or kettlebells as alternatives. These options can improve balance and unilateral strength, but may slightly reduce the maximum load compared to a barbell.
Is the push press suitable for beginners?
Beginners can safely perform the push press with proper instruction and light weights to learn the technique. Focus on mastering the dip and drive motion before increasing the load to avoid strain on the shoulders or lower back.
What are common mistakes to avoid when doing the push press?
Common errors include dipping too low into the squat, arching the lower back excessively, and pressing with the arms before fully driving through the legs. Keeping the core engaged and timing the leg drive with the press will improve efficiency and safety.
How many sets and reps should I do for push presses?
For strength, aim for 3–5 sets of 4–6 reps with heavier weights and longer rest periods. For endurance or conditioning, use lighter weights and perform 3–4 sets of 8–12 reps, keeping rest periods shorter.
What safety tips should I follow when performing the push press?
Warm up your shoulders and lower body before lifting, and use a weight you can control throughout the movement. Ensure you keep a neutral spine, engage your core, and avoid locking your knees aggressively during the leg drive to reduce injury risk.
Are there variations of the push press I can try?
Yes, you can try single-arm dumbbell push presses, kettlebell push presses, or behind-the-neck push presses for different muscle activation. Changing stance width or doing a split stance push press can also challenge balance and coordination.