Skip to content

Push Press


Push Press
Table Of Contents

Exercise Description

Main Target Muscles

Chest, Triceps 

Secondary Target Muscles

Glutes, Hamstrings, Core, Lower Back

Workout Type

Strength training 

Gym Gear

Barbell, dumbbell 

Fitness Level




Power Move 


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

  1. Stand straight with your feet shoulder-width apart.
  2. Hold the bar with your fingers and point your elbows forward.
  3. Now rest the bar on the shoulders.
  4. 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.
  5. Press up with your heels and drive the bar above your heads.
  6. Your arms should be straight and extended at this point.
  7. Pause here for a second and lower the bar to your chest.
  8. Do not arch your back and maintain a neutral spine.

Push Press Tips

  1. Grip the bar strongly with the help of your fingers. Press it hard to activate the muscles.
  2. 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.
  3. You can do push press with a pair of dumbbells too.
  4. With dumbbells, make sure that you stabilize the weight in each hand.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • 5 Expert-Approved Fitness Habits That Improve Your Muscular Endurance After 50

    Maintaining muscular endurance and strength as we age is essential for leading an active, healthy, and fulfilling ...

  • 10 Healthiest Habits of People Who Rarely Get Sick

    It's no wonder people search for advice on how to avoid getting sick—it's miserable when you do! We all wish we co...

  • Discuss Must Eat Healthy Foods

    Foods play a very essential role in our lives. We can’t live healthy without healt...

  • What Is Nutrition? Discuss the Basics of Nutrition in a Nutshell

    Living a healthy life is incomplete without discussing nutrition and healthy eating. Before moving on to discuss t...

  • Top 5 Ways to Gain a Muscular Body Without Going to Gym

    Due to the fact that many gyms and fitness studios are still closed due to the pandemic, it's essential to find th...

  • Speed Up Muscle Recovery 10x Faster

    Giving your body some time to recover after a hard workout session is vital to healthy living. Eating the right fo...

  • How to Lose Weight Naturally

    Losing weight- a thought that could be termed a collective nightmare of today's society. Call it insecurity or sel...

  • 7 Effective Weight Loss Tips

    Want to burn fat? Looking for some best weight loss tips? We have found some effec...

  • Cardio Clash: Treadmill Vs. Exercise Bike - Which Will Reign Supreme in Your Workout Routine?

    When deciding between a treadmill and an exercise bike, it can be a tough choice. Factors such as calorie burn, ex...

  • From Overthinking to Mindfulness: Unlocking Mental Freedom

    Overthinking is a common phenomenon that affects many individuals, often leading to unnecessary stress and anxiety...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.