Push Press (Barbell)
A dynamic upper body exercise that combines a dip and drive to explosively press a barbell overhead. It builds shoulder strength and power.
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Push Press (Barbell)
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Step-by-Step Instructions
1. Rack Position
Clean the barbell to your upper chest, maintaining a slightly wider than shoulder-width grip. Feet shoulder-width apart.
- Ensure a secure grip
- Keep your core engaged
2. Dip and Drive
Slightly bend your knees, dipping your hips while maintaining a straight back. Simultaneously drive upward through your legs and hips
- Maintain a controlled dip
- Drive explosively through your legs
3. Press
As you drive, extend your legs fully and use the power generated to press the barbell overhead
- Keep your elbows tucked slightly
- Extend your arms fully, but avoid hyperextension
4. Controlled Descent
Slowly and controlled lower the barbell back to your upper chest, reversing the movement
- Control the weight throughout the descent
- Avoid dropping the weight
5. Repeat
Repeat the movement for the desired number of repetitions.
- Maintain consistent form throughout all reps
- Adjust weight as necessary
Form Tips
✓Stable Base
Maintain a stable and balanced stance throughout the entire exercise, avoiding any swaying or shifting of weight
✓Controlled Movement
Avoid jerky or uncontrolled movements. Maintain smooth transitions between the dip, drive, and press.
✓Full Range of Motion
Ensure a complete range of motion for optimal muscle activation. Extend your arms fully at the top and bring the barbell back to your upper chest at the bottom.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows you to maintain proper form throughout the entire exercise
Arching the back during the dip
Focus on maintaining a neutral spine by engaging your core muscles
Insufficient hip drive
Focus on generating power from your legs and hips, not just your arms
Elbows not fully extended at the top
Ensure you fully extend your elbows at the top of the press to fully complete the movement
Jerky movements
Focus on controlled and smooth movements throughout the exercise
Alternative Exercises
- Push Press (Dumbbell)
- Arnold Press
Complementary Exercises
- Overhead Press
- Lateral Raises
- Bent-Over Rows
