Push Press tutorial
The push press is an explosive lift where a quick dip and drive of the knees accelerates the barbell, which you then press overhead. It lets you move more weight than a strict overhead press and builds full-body power. It suits advanced lifters with solid overhead press technique.
How to perform
- Unrack the bar at the front of your shoulders with a grip slightly wider than shoulder width.
- Stand with feet hip-width apart, elbows slightly in front of the bar, and brace your core.
- Keeping your torso upright, dip quickly by bending your knees a few centimeters.
- Immediately drive explosively through your knees and hips to accelerate the bar.
- Use that momentum to press the bar overhead and bring your head slightly forward under it.
- Lower the bar under control to your shoulders, bending your knees slightly to absorb it.
Breathing: Take a breath and brace before the dip, then exhale once the bar is locked out overhead.
Key tips
- The dip should be short and quick, not a squat.
- Keep your weight over the heels and mid-foot so you don't tip forward.
- At lockout the bar should sit over mid-foot, just behind your ears.
Common mistakes
- Tipping the torso forward during the dip
- Pausing between the dip and the drive, losing momentum
- Overarching the lower back at lockout
Safety: People with shoulder or back problems should be careful and start with seated dumbbell or machine shoulder presses.
ShouldersPrimary muscle
BarbellEquipment
ProfessionalLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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