Push Press
Overview
- Target Muscle Groups:
- Shoulders, triceps, biceps, upper legs, calves.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.
General Information
Push Press is a compound exercise that primarily targets the shoulders and also engages the triceps, biceps, quadriceps, hamstrings, glutes, and calves. It is an advanced-level movement that uses a powerful leg drive to help press heavier loads overhead.
The dip-and-drive transfers force from the lower body through a braced torso to the bar, allowing more weight than a strict press. It builds overhead strength, power, and shoulder stability.
Use it for strength blocks, athletic power development, or when strict pressing stalls. Keep the bar path vertical and finish with the head through and ribs down to protect the back.
Instructions
- Unrack the bar at upper chest with a shoulder-width grip, forearms vertical, and feet hip-width.
- Brace your torso, keep ribs down, and set a balanced stance with weight mid-foot.
- Dip straight down a few inches by bending knees slightly while keeping the torso vertical.
- Drive hard through the legs and transfer force to the bar as you begin pressing overhead.
- Press to full lockout with head through and shoulders elevated slightly without overextending the lower back.
- Lower the bar to the rack position under control and reset your stance and brace for the next rep.
Common Mistakes
Injuries
Push Press is a medium risk exercise when performed with proper technique.
Avoid leaning back or letting the bar drift forward. Keep the dip shallow and vertical to protect knees and transfer force efficiently.
If timing is off, practice with light weight or pause briefly at the bottom of the dip. Stop if you feel shoulder impingement or low-back strain.
Frequently Asked Questions
- Q: How deep should the dip be?
Just a few inches - shallow and vertical. Think quick bend of knees with torso stacked to keep the bar over mid-foot.
- Q: Should I pause in the dip?
You can practice a brief pause to learn positions, but for power sets a smooth dip-and-drive without a long pause is typical.
- Q: What grip width should I use?
Shoulder-width or slightly wider usually aligns forearms vertical in the rack. Adjust so wrists stay stacked and elbows slightly forward.
- Q: How is this different from a strict press?
The legs contribute force in the push press, letting you move more weight and train power. A strict press relies only on the upper body.
- Q: Should I use a belt or wrist wraps?
Optional. A belt can help maintain brace at heavier loads, and wraps can support neutral wrists, but positions and timing matter more than gear.
Overview
- Target Muscle Groups:
- Shoulders, triceps, biceps, upper legs, calves.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.