Push Press is a powerful full-body lift that combines leg drive with an overhead press to move heavier loads efficiently. Use this step-by-step guide to nail your technique, stay safe, and build explosive strength.

Instructions

Starting Position

• Stand tall with feet about hip-width apart.

• Grip the barbell just outside your shoulders; bar rests at the upper chest (front rack).

• Keep chest up, neutral spine (slight lower-back arch), and eyes forward.

• Elbows slightly in front of the bar to create a stable front-rack position.

Dip

• Slightly bend the knees and push the hips back while keeping the torso upright.

• Perform a quick, controlled dip — not too deep.

• Keep weight toward the heels and ensure knees don’t travel past the toes.

• Maintain a vertical torso with elbows slightly forward.

Drive

• Explosively extend the knees and hips from the bottom of the dip.

• Push through the heels and thrust the hips forward to generate upward momentum for the bar.

Press

• As the bar rises, engage shoulders and arms to press it overhead.

• Keep the core tight to prevent lower-back arching.

• Lock out the arms at the top with the bar directly over the midline and the head slightly through the arms (neutral).

Return to Start

• Slowly lower the bar back to the front-rack position with control.

• Reset posture and prepare for the next repetition.

Tips

• Grip & Rack: Keep the bar comfortable in the front rack with elbows slightly forward for efficient transfer of power.

• Elbow Position: Avoid flaring elbows wide; keep them slightly forward for stability.

• Avoid Excess Lean: Don’t over-arch the lower back—focus on a coordinated dip → drive → press.

• Core: Brace your core throughout the lift to protect the spine.

• Explosiveness: The push press depends on leg drive—prioritize speed in the dip and drive.

• Breathing: Inhale during the dip, exhale as you press overhead to maintain tightness and control.

• Progression: Practice with lighter weight and perfect timing before increasing load.

Benefits

• Develops full-body power and explosive strength.

• Strengthens shoulders, legs, glutes, and core.

• Improves overhead stability and pressing mechanics.

• Time-efficient compound movement for strength and conditioning.

The push press is an efficient, high-impact exercise when performed with solid technique. Focus on a clean dip → explosive drive → controlled press sequence, maintain core tension, and progress weight gradually to maximize performance and safety.