Push Press

Technique

Hold the barbell at shoulder height with an overhand grip. Dip slightly by bending your knees, then explosively extend your legs and press the bar overhead using the momentum. Lock out your arms fully overhead. Lower the bar back to your shoulders under control before the next rep.

Steps

1. Hold the bar at shoulder height with an overhand grip
2. Brace your torso and dip by bending your knees slightly
3. Drive through your feet and explosively extend your legs
4. Press the bar overhead as it rises from your shoulders
5. Lock your arms out with the bar balanced overhead
6. Lower the bar to your shoulders under control

Common mistakes

• Turning the dip into a deep squat
• Letting the knees collapse inward during the drive
• Pressing before completing the explosive leg drive
• Overarching the lower back at lockout

Variations

• Behind-the-neck push press
• Snatch-grip push press
• Dumbbell push press
• Single-arm landmine push press

FAQ