Push Press
An overhead barbell press initiated by a short knee dip and leg drive. Lets you move more weight overhead and builds power through the legs, core and shoulders.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart, barbell racked on the front delts, hands just outside the shoulders.
Dip a few inches by bending the knees, keeping the torso upright and heels down.
Drive up forcefully through the legs.
Use the momentum to press the bar overhead, moving the head back then through.
Lock out the arms with the bar over the midfoot.
Lower the bar to the shoulders, absorbing it with a slight knee bend.
Breathing: Brace before the dip, exhale after the bar passes the head.
Coaching tips
Short, vertical dip
Drive through the whole foot
Finish with the arms
Common mistakes
Dipping too deep or letting the knees shoot forward
Torso tipping forward in the dip
Pressing before the legs finish driving
Safety notes
Absorb the descent with the legs rather than letting the bar crash onto the collarbones.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.