Videos
Instructions
- Stand with feet shoulder-width apart and hold the barbell at shoulder level with an overhand grip.
- Brace your core and dip slightly by bending your knees.
- Explosively extend your hips and knees to drive the barbell overhead.
- Lock out your elbows fully at the top and keep the bar aligned over your shoulders.
- Lower the barbell back to shoulder level under control.
Technical Tips
- Keep your elbows slightly in front of the bar during the setup.
- Use leg drive to assist the press but avoid turning it into a jerk.
- Engage your core to stabilize the spine throughout the lift.
- Keep your heels flat on the ground during the dip and drive phase.
Breathing Tips
- Inhale deeply before the dip to brace the core.
- Exhale forcefully as you press the barbell overhead.
- Inhale again as you lower the bar to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow or wrist tendonitis
- Lumbar spine injuries or herniated discs
- Knee joint pain or instability
The Push Press is a dynamic compound exercise that combines elements of both strength and power training. It primarily targets the shoulders and triceps while integrating lower body drive to move the barbell overhead. The inclusion of leg momentum differentiates it from strict pressing movements, allowing athletes to lift heavier loads and engage the entire kinetic chain. This makes the Push Press a highly efficient choice for improving upper-body strength, explosive power, and coordination. Often used in CrossFit, functional training, and strength programs, the Push Press enhances athletic performance by reinforcing hip-leg-shoulder transfer, which is crucial in sports and daily movements. The explosive nature of the lift also contributes to improved neuromuscular efficiency and calorie burn. Because it involves multiple joints and muscle groups, it offers both hypertrophic and metabolic conditioning benefits. Whether you're building strength or training for functional power, the Push Press stands out as a foundational barbell movement that delivers full-body results when performed with proper technique.
What muscles does the Push Press work the most?
The Push Press primarily targets the shoulders and triceps, while also engaging the quadriceps, glutes, and core for power and stability during the lift.
Is the Push Press better than the Military Press?
The Push Press allows heavier lifts by incorporating leg drive, making it ideal for developing power, while the Military Press isolates the shoulders more and is better for strict strength development.
Can beginners do the Push Press safely?
Yes, beginners can perform the Push Press safely with proper instruction, light weights, and a focus on technique before increasing load or intensity.
How is the Push Press different from the Push Jerk?
The Push Press uses leg drive to initiate the lift but finishes with a press, while the Push Jerk includes a second dip to catch the bar, making it more explosive and technical.
Should I use a belt when doing Push Press?
A weightlifting belt can be beneficial during heavy Push Press sets for added core support, but it's not necessary for lighter or technique-focused training.