This exercise involves lifting a barbell or dumbbells from shoulder height to overhead using a combination of leg drive and upper body strength. It primarily targets the shoulders, triceps, and upper back muscles.
Push Press Instructions
- Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders.
- Engage your core and bend your knees slightly.
- Next, explosively push the barbell overhead by extending your arms and legs.
- As you push the barbell up, exhale and fully extend your arms overhead.
- Lower the barbell back down to your shoulders by bending your knees and bringing the barbell down in a controlled manner.
- Repeat for the desired number of reps.
Push Press Form & Visual
Push Press Benefits
- Targets multiple muscle groups including shoulders, triceps, and core
- Improves upper body strength and power
- Increases shoulder stability and mobility
- Can be modified for different fitness levels and goals
- Can be incorporated into a full body workout routine
Push Press Muscles Worked
- Shoulders (deltoids)
- Chest (pectoralis major)
- Upper back (trapezius)
- Core (abdominals and lower back)
- Legs (quadriceps, hamstrings, and glutes)
Push Press Variations & Alternatives
- Push Jerk
- Split Jerk
- Strict Press
- Push Press from behind the neck
- Single-arm Push Press