How To Do Push Press

Push Press Exercise

Push Press is a dynamic exercise that builds the shoulders, upper back with secondary emphasis on the glutes and hamstring muscles.

The core is also heavily involved in the Press during the transition to the Press motion to stabilise the upper body and support the lower back.

Push Press develops power, strength, coordination and stability.

Push Press Progression & Mobility

  • Take a grip that is slightly wider than shoulder width on a barbell set on a Power Rack. Keep your hands open, elbows high and parallel to the floor. The bar must be sitting on your shoulders, near your throat.
  • Take two steps back. Position your feet hip width apart, slightly angled outward. Hands must remain open, elbows high and parallel to the floor. Bar should be in line with your hips and heels.
  • To start the press, move your chin away from the line of the press then dip by pushing your knees forward and pressing your heels forcefully against the floor. The momentum should throw the bar off your shoulders and straight up.
  • As you are pressing the bar to the top position, your head should go through the window or the frame created by your fully extended arms.
  • At the top position, elbows must be fully locked out; the bar must be in line with your shoulders, hips, lower back and heels.
  • Bring the bar down to your shoulders by taking another dip to handle the weight load properly. Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Starting the dip with your feet shoulder width apart will place your shoulders too far forward so that when you transition to the press, your tendency will be to move forward and lose balance.

Another common fault is to grip the bar hard which places your elbow in a downward position.

When you transition to the Push Press, most of the pressure will be on the shoulders which could be risky especially if you are using heavy weight.

Variations: Jerk

Push Press