Shoulders · Front delts · Barbell
Push Press
The push press is an overhead press started with a short dip and drive of the legs. The legs get the bar moving and the arms finish it, so you can press more than in a strict press and train power as well as the shoulders.
How to
Barbell- 1 Bar at the collarbone, feet hip-width.
- 2 Dip the knees slightly and drive the bar up.
- 3 Lock out overhead, then lower to the collarbone.
Tips
- The dip is short and fast, about a quarter squat, with the torso upright.
- Drive through the heels, then finish with the arms.
- It moves more weight than a strict press; log it separately.
Common mistakes
- Dipping so deep that it becomes a squat.
- Letting the knees travel forward and the chest drop.
- Pressing before the legs finish their drive.
Muscles worked
Main
- Front delts
- Triceps
Also working
- Side delts
- Quads and glutes, which drive the bar
- Upper back and abs
Breathing and bracing
Take a breath and brace before the dip, hold it through the drive and press, and breathe out at lockout.
Sets and reps
- Strength and power
- 4–5 sets of 3–5 reps, 2–3 min rest
- Where it fits
- First exercise of the day, before strict pressing
Setup
- 1 Set the bar on the front of the shoulders as for an overhead press.
- 2 Grip just outside the shoulders, elbows slightly in front of the bar.
- 3 Stand with the feet hip-width and brace.
Technique in detail
- Dip by bending the knees a few centimetres, torso upright, weight on the heels.
- Drive straight up hard with the legs.
- As the bar leaves the shoulders, press it the rest of the way.
- Lock out overhead with the head between the arms.
- Lower the bar to the shoulders, bending the knees slightly to absorb it.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How is it different from a push jerk?
In the push press the feet stay flat and the arms finish the press; in a jerk you drop under the bar.
How much more than my strict press?
Usually 20–30% more, once the timing is learned.
Why does the bar go forward?
The dip is too deep or the knees travel forward. Keep it short and straight down.
Log it in Volu(me)
Add Push Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.