Push Press

Difficulty:
★★★

The push press is a weightlifting exercise that combines a dip and drive from the legs with an overhead press, allowing lifters to lift heavier loads overhead by utilizing the lower body's power.

Movement

The push press begins with the lifter setting up with a barbell resting on the front of the shoulders, hands slightly wider than shoulder-width apart. The lifter performs a quick dip by bending the knees and hips, then explosively drives upward through the legs while simultaneously pressing the barbell overhead to full arm extension.

Purpose

The push press develops upper body strength and power while also involving the lower body to generate force. It targets the shoulders, triceps, upper chest, and core muscles.

Benefits

  • Builds upper body strength and power
  • Engages the lower body for added force production
  • Improves shoulder stability and overhead pressing strength

Common Usage

Push presses are commonly used in weightlifting, strength training, and CrossFit workouts to develop explosive strength and power.

Muscle Groups Worked

Primary Muscle Groups

  • Shoulders
  • Triceps

Secondary Muscle Groups

  • Quadriceps
  • Glutes
  • Core

The push press primarily targets the shoulders and triceps, with secondary involvement of the quadriceps, glutes, and core muscles for stability and force production.

How To Do A Push Press

Master the push press with this step-by-step guide, focusing on proper technique and timing.

  1. Setup

    Start with the barbell resting on the front of the shoulders (rack position), hands slightly wider than shoulder-width apart. Feet should be hip-width apart with toes pointed slightly outward.

  2. Dip

    Initiate the movement by bending the knees and hips, lowering into a quick and shallow dip. Keep the torso upright and maintain tension throughout the body.

  3. Drive

    Explosively drive upward through the legs, extending the knees and hips simultaneously. Use the momentum from the leg drive to press the barbell overhead.

  4. Lockout

    Fully extend the arms overhead, locking out the elbows and shrugging the shoulders. Keep the core engaged and maintain a stable overhead position.

  5. Lower

    Lower the barbell back to the starting position under control, bending the knees and hips slightly to absorb the weight. Reset and prepare for the next repetition.

Tips

  • Focus on generating power from the legs during the dip and drive phase of the movement, using the momentum to assist with pressing the barbell overhead.
  • Keep the core tight and maintain a stable torso throughout the movement to maximize force transfer from the lower body to the upper body.
  • Engage the shoulders and triceps to press the barbell overhead, actively pushing through the full range of motion to fully extend the arms.

Common Mistakes

  • Performing a shallow dip or failing to fully engage the legs, which reduces the amount of force generated and limits overhead pressing strength. Ensure that the dip is quick and explosive, utilizing the power of the legs.
  • Allowing the lower back to arch or the torso to lean forward during the press, which can lead to instability and decreased force transfer. Maintain a neutral spine and upright torso throughout the movement.
  • Neglecting to fully lock out the elbows or failing to achieve full extension overhead, which reduces the effectiveness of the exercise and limits shoulder strength development. Focus on fully extending the arms and locking out the elbows at the top of the movement.

ScalingOptions

  • Start with lighter weights or perform push press variations (e.g., dumbbell push press, kettlebell push press) to focus on technique and explosive power before progressing to heavier loads.
  • Use tempo training or pause repetitions to improve control and stability in the overhead position, focusing on maintaining tension throughout the movement.
  • Implement accessory exercises to strengthen the muscles involved in the push press, such as overhead presses, front squats, and core stability exercises.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles and joints for the demands of the push press.
  • Use proper lifting technique and maintain control throughout the movement to minimize the risk of injury.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, elbows, or lower back. Stop immediately if you experience any sharp or shooting pain.
  • Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and programming for push presses.

Push Press Strength and Power

Build upper body strength and power with this focused push press workout.

Equipment you will need

  • Barbell
  • Weight Plates

Steps

  • Perform 5 sets of 5 reps of push presses at 75-80% of your one-rep max (1RM), focusing on explosive leg drive and full extension overhead.
  • Superset push presses with weighted pull-ups or barbell rows, aiming for 4 sets of 6-8 reps of each exercise. Rest 90 seconds between sets.
  • Finish the workout with 3 sets of 10-12 reps of dumbbell lateral raises to target the shoulders and improve shoulder stability.
Weightlifting
Compound
Upper Body
power
press
strength
CrossFit
pushpress
push