Push Press
ShouldersBarbellAdvanced
A powerful overhead press that uses leg drive without turning into chaos.
Muscle worked
Shoulders, Triceps
Equipment
Barbell, Dumbbells
Difficulty
Advanced
Time per set
15-40s
How to perform
Step by step, every rep
01
Rack the bar
Start in front rack or shoulder-level position with elbows slightly forward.
02
Dip straight down
Bend knees a few inches while torso stays vertical.
03
Drive and press
Extend legs hard and transfer that power into the bar overhead.
04
Lock out stacked
Finish with bar over midfoot, ribs down and elbows straight.
Common mistakes
Avoid these
✕
Dipping forward
The bar drifts and power leaks. Fix: Dip with knees forward and torso vertical.
✕
Pressing before leg drive
You waste the point of the lift. Fix: Legs launch, arms finish.
✕
Catching with ribs flared
Lower back takes the lockout. Fix: Squeeze glutes and keep ribs down.
Progressions
Scale it up or down
Make it easier
- Strict overhead press
- Dumbbell push press
- Landmine press
Make it harder
- Paused dip push press
- Behind-the-neck push press for advanced lifters
- Heavy triples
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 4-6 | 2-5 | 2-3 min | Explosive but safe. Every rep should look athletic. |
| Build Muscle | 3-4 | 6-10 | 90-120s | Moderate. Move with intent, land or catch softly. |
| Build Endurance | 2-3 | 10-15 | 60-90s | Light enough to keep speed high. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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