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Push Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use heavy water jugs, loaded backpack, or sandbag held at shoulder height, performing the dip-drive-press pattern with available resistance

Heavy backpackWater jugsSandbagResistance bands anchored low

💡 Pro tip: Focus on the explosive hip extension and timing rather than load—the movement pattern builds transferable power even with lighter implements

Gym Setup

Barbell in squat rack set at shoulder height, loaded with appropriate weight plates and secured with collars

Safety: Ensure adequate overhead clearance, maintain tight core throughout, and use spotter arms or safety bars when working with maximal loads

💪 Muscles Worked

Anterior DeltoidsTricepsUpper ChestQuadricepsCore Stabilizers

⭐ Why This Exercise?

The push press develops explosive overhead pressing strength and power by incorporating leg drive, allowing lifters to handle supramaximal loads compared to strict pressing. This exercise builds lockout strength for bench press, enhances shoulder stability under heavy loads, and improves rate of force development—all valuable for powerlifting accessory work and overall pressing strength.

Make It Easier

Regressions for building up strength

1. Strict Overhead Press

barbell + weight plates

Removes leg drive component to build pure shoulder strength and establish proper pressing mechanics

2. Dumbbell Push Press

dumbbells

Lighter loads and independent arm movement allow focus on technique and coordination with reduced overall loading

3. Landmine Push Press

barbell + landmine attachment + weight plates

Angled pressing path is more shoulder-friendly and easier to learn while still developing explosive pressing power

Make It Harder

Progressions for advanced athletes

1. Split Jerk

barbell + weight plates + lifting platform

More technical Olympic lift variation requiring greater speed, coordination, and ability to receive weight in split stance

2. Behind-the-Neck Push Press

barbell + weight plates + squat rack

Increases shoulder mobility demands and changes leverage to emphasize different pressing angles

3. Push Press with Pause at Dip

barbell + weight plates + squat rack

Eliminates stretch reflex, requiring greater force production from dead stop and improving strength at weakest position

↕️ Similar Movements

Strict Overhead Press
Foundational pressing movement without leg drive; builds pure shoulder strength that supports push press performance
Bench Press
Primary powerlifting press; push press builds lockout strength and tricep power that transfers to bench performance
Clean and Press
Full-body power movement combining clean with push press; develops total body explosiveness and coordination
Thruster
Combines front squat with push press in continuous motion; greater leg involvement and conditioning emphasis
Incline Bench Press
Shares anterior deltoid and upper chest emphasis; complementary pressing angle for shoulder development

Form Checklist

✓Dip straight down 4-6 inches by bending knees while keeping torso vertical and bar path over mid-foot
✓Explosively drive through legs and extend hips to generate upward momentum on the bar
✓Press bar overhead as legs extend, finishing with bar over shoulders and elbows locked out
✓Keep core braced throughout entire movement to transfer leg power efficiently to the bar
✓Receive bar with slight knee rebend to absorb force, then stand to full lockout position

Common Mistakes

  • •Dipping too deep or leaning forward during the dip, losing power transfer and creating inefficient bar path
  • •Pressing with arms before legs fully extend, wasting leg drive and reducing load capacity
  • •Hyperextending lower back at lockout instead of maintaining neutral spine with engaged core
  • •Using excessive leg drive that turns movement into a jerk rather than maintaining pressing component
  • •Failing to achieve full lockout overhead with bar stacked over shoulders and hips

📈 When to Progress

Progress when you can complete 3 sets of 5 reps with explosive leg drive, smooth transition to press, and consistent lockout position while maintaining 85-90% of your strict press max for the working weight