Push Press

Technique

How to perform Push Press

1. Stand with your feet about hip-width apart and the bar supported across the front of your shoulders, with your hands gripping the bar and elbows slightly forward.
2. Brace your torso and make a shallow knee bend while keeping your chest upright and feet planted.
3. Drive upward through your legs to accelerate the bar, allowing your heels to rise as the drive finishes.
4. As the bar clears your face, press with your arms until your elbows straighten overhead.
5. Finish balanced with your feet flat and knees straight; do not dip under the bar a second time.
6. Lower the bar under control to the front rack, cushioning its return with your legs and resetting before the next repetition.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.