Push Press Guide: Master the Overhead Power Move

Learn the correct form for the barbell push press. Improve explosive power and shoulder strength with our expert step-by-step guide.

How to Perform

  1. Position the barbell at shoulder height on a power rack and grip the bar slightly wider than shoulder-width with your palms facing forward.
  2. Unrack the bar and rest it across your front deltoids and upper chest while keeping your elbows slightly in front of the bar.
  3. Stand with your feet shoulder-width apart and brace your core while keeping your chest upright.
  4. Perform a quick dip by bending your knees slightly, ensuring your torso remains perfectly vertical throughout the descent.
  5. Explosively reverse the movement by driving through your heels and extending your legs to launch the bar upward.
  6. Press the bar to full lockout overhead as your legs reach full extension, finishing with your head slightly forward and the bar aligned with your mid-foot.
  7. Lower the bar under control back to the starting position on your shoulders to prepare for the next repetition.

Common Mistakes

  • Leaning the torso backward during the leg drive
  • Bending the knees forward too far and lifting the heels
  • Pressing the bar in an arc forward rather than vertically
  • Failing to engage the core, leading to excessive lower back arching

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Triceps
  • Upper Back
  • Glutes
  • Core

Related Guides

Shoulders · Shoulders