Push Press

Muscles Worked

How to Perform

1. 1

   Unrack the barbell in a front rack position with a grip just outside shoulder-width. Stand with feet hip-width apart.

2. 2

   Dip by bending your knees 3-4 inches, keeping your torso vertical — think quarter squat, not a forward lean.

3. 3

   Explosively drive through your legs to launch the bar off your shoulders, then press overhead to full lockout.

4. 4

   Lower the bar back to your shoulders under control, absorbing the weight with a slight knee bend. Reset before the next rep.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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