Push Press

Technique

How to perform Push Press

1. Stand with your feet about hip-width apart, holding a barbell at your upper chest in a front rack position. Your elbows should be slightly forward, and the bar should rest on your shoulders or just in front of them. This is your starting position.
2. Initiate the movement with a shallow dip by bending your knees slightly, keeping your torso upright and your core braced. Immediately reverse direction by explosively driving through your legs and hips to propel the barbell upward. The bar should leave your shoulders due to the momentum generated. Once the bar separates from your shoulders, use your upper body to press the barbell overhead until your arms are fully extended.
3. Finish by locking out the bar overhead, stabilizing your body, and bringing your head slightly forward under the bar.
4. Keep your core tight to maintain balance.
5. Lower the barbell back to the starting position under control, bending the knees slightly to help absorb the weight if needed.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Anterior Deltoid, Rectus Femoris, Trapezius, Vastus Lateralis, Vastus Medialis.