push press

Muscle Groups

The push press is a compound movement that starts with the barbell resting on the front of the shoulders, and involves a quick dip and drive to generate momentum to help press the barbell overhead. The push press allows lifters to use their lower body to generate additional force into the barbell press, allowing more weight to be lifted than a strict shoulder press. To execute a push press, the lifter begins by standing with feet shoulder-width apart and the barbell resting on the front of the shoulders, with the hands in a grip slightly wider than shoulder-width. The elbows should be pointed forward, and wrists should be straight. The lifter then performs a quick dip by bending the knees and pushing the hips back, before driving forcefully upwards into the bar using the legs and hips. As the lifter reaches full extension of the legs, they begin pressing the barbell overhead, finishing the lift with arms extended and the barbell over the head. The lifter then lowers the bar to the front of the shoulders to complete the rep. The push press is a popular exercise in weightlifting, powerlifting, and CrossFit, as it primarily targets the shoulders, triceps, and upper back muscles, while engaging the legs and core as secondary muscle groups.