Push Press
intermediate Compound
Primary Shoulders
Secondary
Triceps Quads Core
Equipment
barbell
Table of Contents
Set up as for a strict overhead press with the bar on your front delts. Dip your knees slightly (4-6 inches) then explosively extend your hips and knees to drive the bar overhead. Lock out at the top, then lower the bar under control back to your shoulders.
Pro Tips
- The leg drive lets you handle heavier weights than strict press
- Keep the dip short and explosive — not a full squat
- Excellent for overloading the overhead position
Variations & alternatives
Useful tools
Track Push Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
