Push Press

Alternatives

• Shoulder Press
• Clean to Press
• Kettlebell Thruster

Summary

The push press uses a small dip and drive from the legs to assist the overhead press, allowing heavier loads or higher reps. It’s great for power development and full-body coordination.

Benefits of the Push Press

• Builds explosive upper body strength
• Allows heavier loads than strict presses
• Engages the lower body and core
• Enhances full-body coordination
• Effective for strength and metabolic conditioning

Push Press Muscles Worked

• Primary: Deltoids, Triceps
• Secondary: Core, Quadriceps, Glutes, Calves

Instructions

1. Stand holding weights at shoulder height
2. Dip slightly by bending the knees
3. Drive through your legs to push the weights overhead
4. Fully extend the arms and legs at the top
5. Lower the weights back to shoulder height with control
6. Keep your core tight to avoid overextending
7. Repeat for the desired number of reps

Common Mistakes

1. Using too much leg drive and losing control
2. Pressing before completing the dip
3. Arching the back instead of bracing the core
4. Not locking out arms fully overhead
5. Letting knees cave inward during the dip