Barbell Push Press

How to Perform the Barbell Push Press

1. Unrack the barbell at the front rack position, resting it across the front of your shoulders with your elbows slightly in front of the bar.
2. Stand with feet shoulder-width apart, brace your core, and take a breath.
3. Initiate the movement by dipping your knees slightly, bending to about a quarter squat depth while keeping your torso upright.
4. Explosively drive through your legs, extending your hips and knees to generate upward momentum on the barbell.
5. As the bar rises past your forehead, press it overhead by fully extending your arms, pushing your head slightly forward to lock out directly over your midfoot.
6. Lower the barbell back to the front rack position under control, absorbing the weight by slightly bending your knees as it lands on your shoulders.
7. Reset your stance and repeat for the prescribed number of reps.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows heavier overhead loading than strict pressing, driving greater strength and hypertrophy.
• ✓Develops explosive full-body power and coordination.
• ✓Has strong carryover to athletic performance, Olympic lifting, and overhead sports.

Pro Tips

• ●Think of the dip and drive as one quick, explosive movement rather than two separate phases.
• ●Use a belt for heavier sets to support your core.
• ●The push press is an excellent overload tool for strict pressing strength.

Variations

Recommended Sets & Reps