Barbell Push Press
Vertical push, barbell, front delts and triceps
The push press is an overhead press started with a short dip and drive of the legs. The legs give the bar speed, so you can move more weight than in a strict press, while the front delts and triceps finish it. It suits lifters who press well and want more power and strength overhead.
Setting up
- Set the bar in a rack at chest height and take it on the front of the shoulders, hands just outside them.
- Stand with the feet hip width apart.
- Start with a weight a little over your strict press.
How to do a barbell push press
- Brace the belly and keep the chest up.
- Dip by bending the knees a little, torso straight.
- Drive up hard through the legs.
- Use the drive to press the bar overhead until the arms lock.
- Lower the bar back to the shoulders under control.
Breathing. Breathe in and brace before the dip and breathe out as the bar locks out.
Muscles worked
- Mainly
- Front delts and triceps
- Also
- Quadriceps, glutes and traps
Common mistakes
- Dipping too deep. A deep dip turns into a squat, so bend the knees only a little.
- Leaning forward in the dip. The bar falls forward when the chest drops, so dip straight down.
- Pressing before the legs finish. The drive gives the bar its speed, so press once the legs have straightened.
Guide
Guide
