Push Press.

How to do it.

1. Step 01

   Hold the bar at the front of the shoulders

2. Step 02

   Brace the core and dip slightly at the knees

3. Step 03

   Drive up explosively through the legs

4. Step 04

   Press the bar overhead as the legs extend

5. Step 05

   Lock out with the bar over the head

6. Step 06

   Lower the bar back to the shoulders

Pro cues.

• Use the leg drive only to start the bar

• Keep the dip shallow and vertical

• Finish with the biceps near the ears

Questions, answered.

What is the Push Press?

Overhead press using leg drive to move heavier loads explosively.

What muscles does the Push Press work?

The Push Press primarily works your front delts. It also recruits your triceps and quadriceps as secondary movers.

What equipment do I need for the Push Press?

You need a barbell to perform the Push Press.

How many sets and reps should I do for the Push Press?

A typical prescription for the Push Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Push Press good for beginners?

The Push Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.