Push Press | Gymacetamol

Muscles Worked

Primary

Shoulders

Secondary

TricepsQuadriceps

Quick Cues

1

Slight dip, then drive

2

Press to full lockout

3

Use your legs for power

4

Control the descent

Equipment Needed

Barbell

Start with the barbell in the front rack position on your shoulders, elbows slightly in front of the bar.
Stand with feet shoulder-width apart.
Take a breath and brace your core.
Dip by bending your knees slightly (about a quarter squat).
Drive up explosively through your legs and use the momentum to press the bar overhead.
Lock out the bar with arms fully extended, bar directly over your mid-foot.
Lower the bar back to your shoulders under control.
Repeat for the desired number of repetitions.

Common Mistakes

Using too much leg drive

Pressing the bar forward instead of overhead

Not locking out the elbows

Pro Tips

Use the leg drive from the dip to move more weight overhead than a strict press

Keep the dip short and explosive, no deeper than 4 inches

Lock out fully overhead and hold for a beat

Your Progress

Variations

Push Jerk

Strict Press

Behind-the-Neck Push Press