Strength Training · Olympic Weightlifting · Functional Fitness
Push Press
The push press uses a short leg drive to help press a barbell overhead. It trains shoulder and arm strength along with coordinated power from your legs.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Grip the racked bar slightly wider than shoulder-width, with your thumbs wrapped around it.
- Lift the bar off the hooks onto the fronts of your shoulders, with your elbows slightly ahead of the bar.
- Step clear of the rack into a hip-width stance.
- Dip a few inches by bending your knees, keeping your torso upright.
- Drive forcefully upward through your legs to launch the bar off your shoulders.
- Press to straight elbows overhead, with the bar balanced over the middle of your feet.
- Lower the bar under control to your shoulders.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Brace your trunk before the dip.
- Keep your heels down during the dip.
- Move your chin clear of the bar.
- Keep your knees tracking over your toes.
Common mistakes
- Pressing too earlyLet the leg drive start the bar moving before your arms take over.
- Rebending your knees under the barKeep your legs straight through the overhead finish rather than dipping again to catch the weight.
- Leaning back to finishReduce the load until you can finish with your ribs stacked over your pelvis.
Safety
A failed overhead repetition can drop the bar onto you or someone nearby. Excessive load or a poorly controlled return can strain your shoulders, wrists, or lower back.
- Practice with an empty bar before adding weight in small increments.
- Secure the plates with collars.
- Use a lifting area with adequate overhead clearance and no people or loose equipment nearby.
- Stop the set before repetitions become slow or unstable; do not attempt loads you cannot lower safely.
If you cannot comfortably support the bar on your shoulders or reach overhead without pain, use a lighter variation or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Lifting Belt (optional)
- Olympic Weightlifting Barbell
- Power Rack
- Rack Safety Supports
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Choose a load that keeps every repetition quick and controlled rather than grinding to failure.