Olympic weightlifting · Recomp guide

Push Press

The push press is an expert olympic weightlifting exercise for your shoulders, using barbell.

Main muscles
Shoulders
Also works
Quads, Triceps
Equipment
Barbell
Level
Expert
Push Press, starting position
Start
Push Press, end position
Finish

Setup

Stand with the bar resting on the front of your shoulders, hands just outside them, feet hip-width.

How to do it

  1. Brace and dip a few inches by bending your knees, torso upright.
  2. Drive up hard through your legs.
  3. Use that drive to press the bar overhead to straight arms.
  4. Lower it back to your shoulders, bending your knees slightly to absorb it.

Coaching cues

  • Short dip, straight down.
  • Legs start it, arms finish it.

Common mistakes

  • Dipping too deep or leaning forward.
  • Pressing before the legs finish.

Alternatives to the push press

Overhead press Barbell, Squat rack Seated Barbell Military Press Barbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells