Push Press
Primary
Shoulders
Secondary
Triceps, Quadriceps, Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Push
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For training your shoulders, the Push Press is a solid intermediate-level pushing movement in the compound category. Use for heavier overhead work.
Everything You Need to Know About the Push Press
The Push Press is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for heavier overhead work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Push Press work?
Primary
Secondary
Stabilizers
Step-by-step: Push Press
- 1
Hold the barbell at shoulder height.
- 2
Stand with feet shoulder-width apart.
- 3
Dip slightly by bending your knees.
- 4
Explosively drive through your legs.
- 5
Press the bar overhead using the momentum.
- 6
Lock out overhead and lower with control.
What are the best tips for the Push Press?
Use leg drive to assist the press.
Keep the dip short and explosive.
Lock out fully overhead.
Great for heavier loads than strict press.
Mistakes to watch for on the Push Press
Dipping too deep for optimal results.
During any pressing movement like the Push Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Dipping forward instead of straight down.
During any pressing movement like the Push Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Not using leg drive effectively.
During any pressing movement like the Push Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Who should do the Push Press?
Intermediate to advanced lifters.
How to Program the Push Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 5-8 reps. Rest 2-3min.
What are good alternatives to the Push Press?
Overhead Press (Barbell)
Dumbbell Shoulder Press
Other Variations
- Dumbbell Push Press
- Single-Arm Push Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Push Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use a squat rack for safety.
- Control the descent.