How to Master the Push Press: Form and Benefits Guide
Learn the correct push press form to build explosive overhead power and shoulder strength. Follow our step-by-step guide and avoid common mistakes.
How to Perform
- 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
- 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
Primary movers
- Deltoids
Stabilizers
- Triceps
- Upper Back
- Quadriceps
- Glutes
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Deltoids · Shoulders