How to do the Push Press
Primary: Front Delts, Triceps · also works Quads, Glutes, Core, Upper Back. Also called: barbell push press.
Step by step
- 1
Unrack the bar onto your front shoulders with your elbows slightly in front and your feet hip-width apart.
- 2
Keep your torso upright and dip by bending your knees a few inches.
- 3
Drive explosively through your feet and transfer the momentum into the bar.
- 4
Press the bar to full lockout overhead as your legs straighten.
- 5
Lower the bar to your shoulders, absorbing it with a slight knee bend.
Coaching cues
- Dip straight down, not forward
- The dip is short and fast; the drive is violent
- Finish with the bar over the middle of your feet
Common mistakes
- Dipping too deep and turning it into a front squat
- Letting the elbows drop so the bar rolls forward
- Arching the lower back at lockout
Sets, reps and where it fits
Muscle
3–4 × 3–8
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Push Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Push Press work?
Primary: Front Delts, Triceps. Secondary: Front Delts, Triceps, Quads, Glutes, Core, Upper Back
How many sets and reps of Push Press should I do?
For muscle: 3–4 sets of 3–8 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Push Press?
Same movement pattern, different equipment: Overhead Press, Dumbbell Shoulder Press, Thruster, Kettlebell Press, Landmine Press, Band Shoulder Press.
Is the Push Press good for beginners?
It is an advanced movement. Build up through the easier alternatives first.