IntermediatePushVertical Press
Muscles Worked
Primary
Shoulders
Quick Cues
Equipment Needed
Barbell
- Stand with feet shoulder-width apart, gripping the barbell at shoulder height.
- Brace your core and squeeze your glutes.
- Press the bar straight overhead until your arms are fully extended.
- Move your head slightly forward once the bar passes your forehead.
- Lower the bar back to shoulder height under control.
- Repeat for the desired number of repetitions.
Common Mistakes
Arching the lower back excessively
Pressing the bar too far in front
Not locking out at the top
Pro Tips
Press in a slight arc path, finishing over your ears
Squeeze your glutes and brace your abs to stabilize your torso
Use a false (thumbless) grip if it feels more natural on your shoulders
Your Progress
Variations
Push Press
Z-Press
Behind-the-Neck Press
Viking Press