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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.

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