Push Press

Delts, TricepsBarbell

The push press uses explosive leg drive to overhead press heavy loads. It builds raw shoulder strength, triceps power, and full-body synergy.

How to do it

1Stand tall, bar resting on your front delts with elbows pointed forward and up. Feet shoulder-width apart.

2Perform a quick, shallow dip by bending knees a few inches, keeping your torso vertical.

3Explode up through your legs like a spring and drive the barbell vertically overhead.

4Lock arms out overhead. Push head slightly forward so the bar aligns directly over your shoulders and ankles.

5Lower the bar back to your collarbone under control, setting up the next rep.

Common mistakes

Leaning your torso forward or arching your lower back during the dip or drive phase.

Pressing purely with your arms, ignoring the vital leg drive energy transfer.

Failing to fully extend arms overhead or bending elbows at lockout.

Dropping the bar back to shoulders uncontrolled without absorbing impact.

Breathing

Inhale as you dip down, then exhale forcefully as you drive the bar overhead.

Make it harder or easier

To simplify: start lighter or practice with dumbbells to dial in timing and leg acceleration.

To intensify: load more weight or hold lockout overhead for 2 seconds on each rep.

Key performance driver: make the leg dip fast and explosive—it's the core engine of a strong push press.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.