Push Press

Push Press

The Push Press is a versatile and dynamic exercise that targets multiple muscle groups in the upper body, making it a fantastic addition to any workout routine. This compound movement primarily focuses on the shoulders, triceps, and upper back, but also engages the core, glutes, and legs to generate power and stability. During the Push Press, you start by standing with your feet shoulder-width apart, a barbell resting on your upper chest and shoulders. By bending the knees slightly and engaging the glutes and core, you are able to generate force to explosively press the barbell overhead. The power is derived from the legs and transferred through the torso, resulting in a full extension of the arms overhead. One of the incredible benefits of the Push Press is its ability to increase upper body strength and muscle hypertrophy. By incorporating this exercise into your routine, you can expect to see improvements in shoulder strength, muscle definition in the arms and upper back, and enhanced stability throughout the entire body. When performing the Push Press, it's crucial to use proper technique and maintain a controlled motion. It's also important to find an appropriate weight that challenges you without sacrificing form. Gradually increase the weight as you progress to continue challenging your muscles and achieving maximum results. Including the Push Press in your workout routine not only assists in building upper body strength, but it also helps improve athleticism, power, and overall functional fitness. Remember to warm up properly before attempting this exercise and consider consulting with a fitness professional to ensure you are using correct form to maximize its benefits.


  • Start by standing with your feet hip-width apart.
  • Hold a barbell or dumbbells at shoulder height with your palms facing forward.
  • Lower into a partial squat by bending your knees and pushing your hips back.
  • Quickly extend your hips and knees while straightening your legs, using the momentum to push the weight overhead.
  • Lock your arms out fully at the top position with your elbows extended.
  • Lower the weight back down to shoulder height and repeat for the desired number of repetitions.

Tips & Tricks

  • Properly engage your core muscles throughout the movement to improve stability and power.
  • Ensure your grip is firm and secure on the barbell or dumbbells to maintain control and prevent slipping.
  • Focus on driving the weight up explosively using a powerful leg and hip extension.
  • Inhale deeply before initiating the movement and exhale forcefully as you press the weight overhead.
  • Maintain a neutral spine position throughout the exercise to avoid unnecessary strain on the lower back.
  • Avoid excessive leaning or hyperextending the lower back during the upward phase of the push press.
  • Gradually increase the weight load as you become more comfortable and proficient with the movement.
  • Include overhead mobility exercises in your warm-up routine to improve your range of motion for better performance.
  • Properly warm up your wrists and shoulders before performing the push press to prevent injury.
  • Pay attention to your foot placement and ensure your feet are firmly planted on the ground for optimal stability.


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