Push Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Place the barbell in a secure front rack position on your shoulders with your feet shoulder-width apart and core tight.
• Initiate a shallow, vertical dip by bending your knees slightly while keeping your spine upright.
• Drive upward explosively through your legs, transferring that momentum to push the bar overhead.
• Lock out your elbows at the top of the movement and push your head slightly forward through your arms.

Common mistakes

• Dipping too low into a squat, which slows down the movement and ruins the elastic bounce.
• Letting the knees cave inward during the dip or drive phase.
• Arching the lower back excessively to complete the lift instead of keeping the core braced.

Frequently asked questions

How deep should the dip be in a push press?

The dip should be shallow, roughly four to six inches, focusing on a quick rebound rather than a deep squat.

Does the push press build shoulder strength as effectively as a strict press?

Yes, it allows you to overload the shoulders and triceps with heavier weights, though it reduces isolation compared to the strict press.

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