Shoulders
Push Press
A powerful compound movement designed to bridge the gap between strict pressing and explosive overhead power.
How to perform.
Follow the sequence — setup is half the lift.
Rest the barbell across your front shoulders in a rack position with your hands slightly wider than shoulder-width and elbows slightly in front of the bar.
Position your feet shoulder-width apart and maintain a rigid, upright torso with your core fully engaged.
Perform a quick dip by bending at the knees only about three to four inches, keeping your heels firmly planted and chest upright.
Explosively extend your hips and knees to drive the bar upward off your shoulders using the momentum from your legs.
Push the barbell toward the ceiling until your arms are fully locked out overhead with your head pushed slightly forward.
Lower the barbell under control back to the front rack position on your shoulders, resetting your stance for the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending too deep at the knees which slows down the explosive momentum transfer.
- Allowing the torso to lean forward during the dip instead of staying perfectly vertical.
- Pressing with the arms too early before the legs have finished providing the upward drive.
- Ending the movement with heels off the ground which compromises stability and power.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.