Push Press

Push Press


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.

Equipment Required

Push Press Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders.
  2. Engage your core and bend your knees slightly.
  3. Next, explosively push the barbell overhead by extending your arms and legs.
  4. As you push the barbell up, exhale and fully extend your arms overhead.
  5. Lower the barbell back down to your shoulders by bending your knees and bringing the barbell down in a controlled manner.
  6. Repeat for the desired number of reps.

Push Press Form & Visual

Push Press

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)
  • Triceps
  • 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