Push Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps, Quads, Abdominals
Equipment Barbell
Emphasis Compound
Type Push

Push Press Shoulder Press Instructions

  • Grip the bar just outside shoulder with your feet underneath you. To provide a mental image, place your feet as if you are about to jump as high as possible
  • You want to maintain a slight knee and hip bend with your core braced. Your back should not be excessively arched.
  • To begin, slightly dip your knees and hips then explode upwards extending your hips, knees, and ankles to push the bar to a stabilized position overhead.
  • For the downward part of the exercise, lower the bar to the shoulders in a controlled manner.

Push Press Shoulder Press Tips

  • Keep your core tight for the duration of the exercise.
  • Stabilize the bar overhead by keeping it close to your center-of-gravity.
  • The momentum generated from your lower half accelerates the bar overhead. 
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