Main Target Muscles
Secondary Target Muscles
Glutes, Hamstrings, Core, Lower Back
Target Muscles: Pectoral Muscles, Triceps
Push Press Overview
Push press helps build your upper body strength. With this exercise, you can also get massive shoulders. It is a simpler version of the overhead press and plays a great role in conditioning your rotator cuff muscles which further helps you lift heavyweight.
The exercise also helps activate many of your muscle groups. You will also see a great improvement in your other weightlifting exercises if you start practicing push press. The exercise also strengthens the muscles of your core.
How to Do It
- Stand straight with your feet shoulder-width apart.
- Hold the bar with your fingers and point your elbows forward.
- Now rest the bar on the shoulders.
- Next, drop your lower body to a semi-squat position. You do not have to go to a complete squat. A slight bend in the knees would work too.
- Press up with your heels and drive the bar above your heads.
- Your arms should be straight and extended at this point.
- Pause here for a second and lower the bar to your chest.
- Do not arch your back and maintain a neutral spine.
Push Press Tips
- Grip the bar strongly with the help of your fingers. Press it hard to activate the muscles.
- Make sure that you are not squatting too low. Only a slight bend in the knees will work. If you squat low, you might harm your knees.
- You can do push press with a pair of dumbbells too.
- With dumbbells, make sure that you stabilize the weight in each hand.