Quick Answer
Push Press is a intermediate olympic weightlifting exercise that targets your shoulders and triceps. It uses a barbell. Start bar front rack.
Video Tutorial
How to Perform the Push Press
- 1
Start bar front rack.
- 2
Feet shoulder-width.
- 3
Dip slightly (knees).
- 4
Drive legs explosively.
- 5
Use leg drive to press bar overhead.
- 6
Lock arms out.
- 7
Lower bar to rack.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Push Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Push Press work?
The Push Press primarily works your shoulders and triceps. Secondary muscles include the quadriceps, glutes, calves and core.
What equipment do I need for the Push Press?
The Push Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Push Press suitable for beginners?
The Push Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Push Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Push Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.