Primary musclesShoulders، Full Body
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12
Overview
Push Press is a powerful weightlifting movement that works the shoulders, triceps, and upper body, while also recruiting the core and legs. You will often see Push Press used in strength training, Olympic weightlifting, and functional fitness sessions. Its explosive style can help athletes in many sports improve how quickly they produce power and strength.
Form tips & common mistakes
Keep your core braced the entire time so your spine stays stable.
Drive out of the dip with a small bounce, but do not let it turn into a full squat.
Squeeze your glutes and quads during the drive phase to create maximum power.
Guide the barbell or dumbbells close to your body on the way up and on the way down.
Warm up before you load heavy, and begin with a weight you can handle comfortably so you can practice proper form.
Muscles worked
Target
Anterior Deltoid
Synergists
Pectoralis Major، Clavicular، Lateral Deltoid، Trapezius، Hip Flexion، Hamstring، Quadriceps، Serratus Anterior، Biceps، Triceps، Plantar Flexion
Stabilizers
Trapezius، Upper، Erector Spinae، Wrist Extensors
Alternatives & variations
One Arm Landmine Row
ShouldersBack / Wing Barbell
Dumbbell Push Press
ShouldersFull Body Dumbbells
Smith Machine Behind The Neck Press
Shoulders Full Gym
Kipping Handstand Push-up
ShouldersTriceps Full Gym
Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching
Face Pull With Resistance Band
ShouldersTrapezius Full Gym Pilates