Shoulders

Push Press

An overhead press with a small leg drive: you move more than in a strict press and build power.

Also known as: barbell push press

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Push Press muscle map: front delts, side delts, quads and triceps highlighted on the front and back of the body

How to do it

Rack the bar on your shoulders, grip slightly wider than shoulder width, elbows slightly forward.
Dip a few inches at the knees, keeping your torso upright.
Drive hard through your legs and use that momentum to press the bar up.
Lock out overhead, then lower the bar to your shoulders, softening your knees to absorb it.

Form cues

The dip is short and quick, not a squat.
Keep your heels down during the dip.
Your arms finish what your legs start.

Common mistakes

Dipping too deep: you lose the elastic drive.
Leaning forward in the dip: the bar drifts forward.
Pressing with your arms before your legs finish: wasted drive.

Sets and reps

3-5 sets of 3-6 reps with 2-3 minutes of rest, early in your session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the push press.

Dumbbell push press
The same movement with two dumbbells.
Dumbbell · Intermediate
How to do it
1. Stand holding dumbbells at shoulder height with palms facing forward.
2. Slightly bend your knees into a quarter squat.
3. Drive through your legs to generate momentum, then press the dumbbells overhead.
4. Lock out your arms at the top.
5. Lower the dumbbells back to shoulder height with control.
Primary
Front Delts, Triceps
Secondary
Glutes, Side Delts, Quads, Traps
Single-arm dumbbell push press
One side at a time with extra core work.
Dumbbell · Intermediate
How to do it
1. Stand holding a dumbbell at one shoulder, palm facing inward (neutral).
2. Feet shoulder-width, core braced, free arm out to the side for balance.
3. Dip by bending the knees slightly, keeping the torso vertical.
4. Explosively extend the legs and press the dumbbell overhead in one motion.
5. Lock out overhead, then lower back to the shoulder under control.
6. Complete all reps on one side, then switch.
Primary
Front Delts
Secondary
Glutes, Side Delts, Obliques, Quads, Triceps
Double kettlebell push press
From the kettlebell rack position.
Kettlebell · Intermediate
How to do it
1. Stand with two kettlebells racked at the shoulders, elbows down and tucked.
2. Feet shoulder-width, core braced.
3. Dip the knees slightly while keeping the torso vertical.
4. Explosively extend the legs and press both bells overhead in one motion.
5. Lock out with the bells over the mid-foot.
6. Lower back to the rack under control.
Primary
Front Delts
Secondary
Glutes, Side Delts, Quads, Triceps
Single-arm kettlebell push press
A staple of kettlebell training.
Kettlebell · Intermediate
How to do it
1. Hold a kettlebell in the racked position at one shoulder.
2. Stand with feet shoulder-width apart.
3. Dip by bending your knees slightly.
4. Drive explosively through your legs and press the kettlebell overhead.
5. Lock out your arm at the top.
6. Lower the kettlebell to your shoulder with control.
7. Complete reps on one side, then switch.
Primary
Front Delts
Secondary
Glutes, Quads, Traps, Triceps
Push jerk
After the drive you drop under the bar with a second dip.
Barbell · Intermediate
How to do it
1. Hold a barbell in the front rack position at your shoulders.
2. Stand with feet hip-width apart.
3. Dip by bending your knees slightly.
4. Drive explosively through your legs and press the bar overhead.
5. Drop into a quarter-squat under the bar and lock out your arms.
6. Stand up fully and lower the bar to repeat.
Primary
Front Delts, Triceps
Secondary
Glutes, Quads, Traps
Split jerk
You catch the bar in a split stance, the weightlifting style.
Barbell · Intermediate
How to do it
1. Hold the barbell across your front rack with elbows high.
2. Dip straight down by bending your knees slightly.
3. Explosively drive the bar overhead with your legs and arms.
4. Split your feet forward and back as the bar locks out.
5. Stand up by bringing your feet back together under the bar.
6. Lower the bar and repeat.
Primary
Front Delts, Quads
Secondary
Glutes, Traps, Triceps
Double kettlebell jerk
A jerk from the rack with two kettlebells.
Kettlebell · Advanced
How to do it
1. Start with two kettlebells racked on the shoulders, elbows resting on the hips.
2. Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up.
3. As the bells rise, perform a second dip under them by bending the knees again.
4. Catch the kettlebells overhead with arms locked out, then stand fully upright.
5. Lower them back to the rack under control and repeat.
Primary
Front Delts, Quads
Secondary
Glutes, Traps, Triceps
Double kettlebell split jerk
The split version with two kettlebells.
Kettlebell · Intermediate
How to do it
1. Clean two kettlebells to the rack position at your shoulders.
2. Dip slightly by bending your knees.
3. Drive the kettlebells overhead explosively.
4. Split your legs to catch them with locked arms.
5. Recover by stepping feet back together.
Primary
Front Delts, Quads
Secondary
Glutes, Traps, Triceps