Push Press
BarbellStrength
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The push press is a dynamic bodyweight strength exercise that involves a slight knee bend to generate upward momentum, pressing the hands overhead from shoulder height in a standing position. Its primary purpose is to build explosive power and shoulder stability while engaging the full body. It mainly targets the shoulders (deltoids), with secondary work on triceps, upper chest, and core, making it ideal for athletes, beginners advancing from push-ups, or anyone seeking efficient overhead pressing strength without equipment.
How to Perform Push Press
- 1Stand with feet shoulder-width apart, toes slightly turned out, core braced, and hands at shoulder height with palms facing forward and elbows tucked in (as if holding a barbell lightly).
- 2Bend your knees slightly into a quarter squat position, keeping your chest up and back flat, gaze forward.
- 3Explosively drive through your heels to extend your knees and hips upward, generating power from the legs.
- 4As your hips reach full extension, press your hands overhead by shrugging your shoulders and straightening your arms fully.
- 5Exhale forcefully as you press overhead and lock out your elbows at the top, stacking shoulders, elbows, and wrists.
- 6Inhale as you slowly lower your hands back to shoulder height under control.
- 7Repeat for desired reps, resetting to the quarter squat each time.
- 8Key form tips: Keep core tight to avoid arching the lower back; drive power from legs, not just arms; avoid leaning back at the top—stay stacked over feet. Common mistakes: Partial leg drive, flaring elbows, or rushing the descent.
