Barbell Push Press Guide | Explosive Shoulder Strength
Master the barbell push press with our step-by-step guide. Learn proper form, common mistakes, and how to use leg drive for massive overhead power.
How to Perform
- Stand with your feet shoulder-width apart and rest the barbell across your front deltoids in a front rack position.
- Keep your elbows slightly in front of the bar and maintain a tight, upright torso with your core engaged.
- Perform a quick dip by bending your knees slightly while keeping your chest up and heels planted on the floor.
- Drive upward explosively through your heels to extend your hips and knees, transferring that momentum into the bar.
- Press the barbell vertically until your arms are fully locked out overhead and your head is slightly through the window of your arms.
- Lower the bar back to the front rack position under control, absorbing the weight by slightly bending your knees again.
Common Mistakes
- Diiping too deep into a full squat instead of a short power dip.
- Allowing the heels to rise off the ground during the drive phase.
- Pressing the bar forward in an arc rather than in a straight vertical line.
- Arching the lower back excessively to complete the lockout.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Upper Back
- Quadriceps
- Glutes
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders