Push Press
Description
The push press is an overhead pressing variation that uses a brief, powerful dip-and-drive of the legs to help launch the bar past the shoulders. The leg drive lets you press significantly heavier loads than a strict press, building overhead strength and explosive power. It is a foundational lift in CrossFit, Olympic weightlifting, and athletic performance training.
Muscle Group
Equipment Required
Push Press Instructions
- Stand with the loaded barbell racked across your front shoulders, hands just outside shoulder-width, elbows up.
- Set your feet hip-width apart with toes pointed straight ahead.
- Brace your core hard and lift your chest tall.
- Initiate the dip by bending only at the knees — about 10 to 15 cm (4 to 6 inches). Keep your torso completely vertical. Do not bend at the hips.
- Reverse the dip explosively by driving through your feet and extending your hips and knees.
- As your legs reach full extension, press the bar straight up overhead. The leg drive does most of the work; your arms finish the lift.
- Lock out with the bar directly over your shoulders and head, arms fully extended.
- Lower the bar under control back to the front rack position. Reset your dip and drive for the next rep.
Push Press Form & Visual
Push Press Benefits
- Allows you to press significantly more weight overhead than a strict press
- Builds explosive lower-body power and full-body coordination
- Trains the core and lower body to transmit force through the upper body
- Excellent crossover to Olympic lifting and athletic performance
- Builds total-body strength and conditioning in one movement
- Useful when shoulder strict press strength is the limiting factor
Push Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Quadriceps (drive)
- Glutes (drive)
- Upper trapezius
- Core (rectus abdominis, obliques)
Push Press Variations & Alternatives
- Dumbbell Push Press
- Incline Push Press
- Kettlebell One-Arm Push Press
- Push Jerk (catch in a partial squat)
- Split Jerk
- Behind-the-Neck Push Press
- Single-Arm Dumbbell Push Press
- Strict Overhead Press
