Push Press Exercise Tutorial:
A Powerful Shoulder Exercise

Learn how to perform the push press with proper technique so that you can enjoy all the benefits of this intense shoulder exercise. This page includes a video guide, written exercise instructions, tips and more.

This is exercise is very similar to the overhead press, except for one major difference -- It requires using leg drive (the "push"), which generates momentum that lets you more explosively lift the bar over your head (the "press").

And so, the push press exercise lets you lift heavier loads than you could lift with the overhead press. As a matter of fact, you can move more weight with this lift than you can with any of the other shoulder exercises...

...In other words, this is a power exercise, meaning that it quickly develops explosive strength. And before anybody asks -- Yes, you will gain muscle mass, too.

Push Press Video Exercise Guide

The video below demonstrates how to perform proper push press technique.

Video credits: YouTube user "koklyaevmisha"

Exercise Basics

Primary Muscle(s):	Shoulders Anterior Deltoid Lateral Deltoid Posterior Deltoid
Secondary Muscle(s):	Gluteal Muscles Hamstrings Lower Trapezius Middle Trapezius Pectoralis Major Serratus Anterior Supraspinatus Triceps Brachii Quadriceps
Mechanics:	Compound
Main Equipment:	Barbell
Supplemental Equipment:	Power rack or squat rack

Push Press Exercise Instructions

Instructions. Below are the instructions for proper technique. Be sure to also take a look at these push press tips for taking your technique to the next level.

1. Setup. Using a power rack or squat rack, put a barbell at chest level. Load the bar with the desired amount of weight.
   • Grip. Use a normal overhand grip. Your grip width should be slightly wider than shoulder-width.
   • Unrack. Bring your body close to the bar. Supporting the bar with your upper chest and shoulders, hoist it off the pins and step backward so you have enough room to lift.
   • Stance. Assume a comfortable stance. For most people, this will be approximately shoulder width or slightly wider.
2. Perform the Push Press. Now you're ready to begin the lift. The bar should be resting on your front deltoids (shoulders).
   • Dip Your Body. Bend your knees, hips and ankles. Basically, do a squat, but only do the first one-quarter of the range of motion.
   • Leg Drive & Press. Quickly extend your legs and drive the weight up, off of your shoulders. The movement of extending your legs should be done explosively, to the extent that your heels may come off the floor.
   • Retract Head & Lean Torso. Retract your head and sway your body backward. This lets the bar travel straight up without smacking you in the face. Once the barbell has passed your head, lean your torso slightly forward. In practice, this should be done simultaneously with the press.
   • Lockout. Press the weight up until your arms are fully extended, and your elbows are locked.
   • Negative Rep. Lower the weight until the barbell is back at shoulder-level and is in secure control.
   • Repeat. Repeat this process for the desired number of repetitions.

Is the Push Press Right for You?

This Exercise Is Best for Intermediates and Advanced Lifters. Consider adding this lift to your arsenal of highly effective shoulder exercises, but only if you are an intermediate or advanced weight lifter.

If you are a beginner, then you should wait until you have more lifting experience under your belt until you use this exercise. Once you're past the beginner stage, you will have a much greater potential to fully enjoy its benefits...

...While it wouldn't be the end of the world if you perform this exercise as a beginner, it makes more sense to nail the technique of the most basic pressing exercise (the overhead press) before you move onto the push press. Otherwise, you would be learning the technique, and therefore your strength would be significantly hindered; thus defeating the purpose of using the exercise, which is to press maximal weight.

You should use extra caution with this exercise (or avoid it completely) if you have, or have had, shoulder issues. Due to complexity of the shoulder joint and the rotator cuff, you it's apparent that the shoulder is a high risk zone for injury.

So, pay extra attention to how your shoulders feel in order to prevent re-injury; if you feel pain, then reduce the weight, fix your technique or stop completely.

If you decide to try this lift, then good luck and train smart! You won't be dissapointed by the results.

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