How to do a Push Press

Authored by Fitbod

About Push Press

Sets Logged
922,681
Popularity Rank
176th
Difficulty
Intermediate
Shoulders Strength
88 mSCORE 32nd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Push Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.

  1. Rack the barbell to just below shoulder height and grab ahold of it with a double overhand grip shoulder-width apart.
  2. Dip underneath the bar to rest it on top of your shoulders before unracking it and stepping back. Place your feet shoulder-width apart slightly angled out.
  3. Drop into a quarter before explosively extending your legs and arms to raise the barbell overhead.
  4. The barbell should be in alignment with your ears before you return it back to the starting position.

Performance Tips

  • How effective Is the Push Press?

    The push press is highly effective for developing overall strength and power. It primarily targets the shoulders, triceps, and upper chest while also engaging the lower body and core muscles to generate the explosive movement needed to press the weight overhead. This compound exercise improves muscle coordination, enhances athletic performance, and helps build muscle mass and strength in multiple muscle groups.

Common Mistakes

  • Leaning Back

    Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.

  • Narrow Base

    Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    60
    lbs
    75
    lbs

Enter your stats to calculate your Sets & Reps