Push Press
An explosive barbell exercise that uses a small leg dip and drive to help press the bar overhead. It suits lifters who already have solid overhead pressing strength and want to move heavier loads.
How to do the push press
- Set the barbell across the front of your shoulders with your feet about hip width apart, similar to a front squat rack position.
- Bend your knees slightly in a short, controlled dip without letting your hips shoot back.
- Drive up powerfully through your legs, using that upward momentum to help press the bar off your shoulders.
- Extend fully through your arms to finish the press with the bar locked out overhead.
- Lower the bar back down to your shoulders under control, absorbing the weight with a slight bend in your knees.
- Reset your position between reps and repeat for the rest of your set.
Common mistakes
- Dipping too deep before the drive, which turns the lift into a slow push press instead of an explosive one; keep the dip short.
- Leaning back excessively as the bar passes your head; keep your torso upright throughout the press.
- Loading more weight than your shoulders can safely control at lockout; start lighter than you think and build up.
- Skipping a proper warm up for the shoulders and legs before attempting heavier sets.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 3 to 5 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 6 to 8 reps, 90 seconds to 2 minutes rest |
| Endurance | 2 to 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the leg dip and drive with an empty bar first until the timing feels natural.
- Use a spotter or perform this inside a power rack with safety pins set near shoulder height.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the push press good for beginners?
No. It is an advanced pressing exercise that relies on timing and leg drive, so beginners should build strict overhead pressing strength first.
What muscles does the push press work?
It mainly works the shoulders, with the quads helping to generate the initial drive and the triceps finishing the lockout overhead.
