VARIATIONS
- Kettlebell Clean and PressShoulders · Kettlebell
- Overhead Barbell PressShoulders · Barbell
- Barbell Pull-Over to PressLats · Shoulders · Barbell · Bench
- One-Arm Kettlebell Push PressOneOneShoulders · Kettlebell
- Single-Arm Kettlebell PressShoulders · Kettlebell
- One-Arm Kettlebell Para PressShoulders · Kettlebell
Barbell Push Press
Barbell rests at shoulder height in front of the neck.
This compound movement develops explosive overhead power by combining a leg drive with a strict press. It targets the shoulders while recruiting the quadriceps and triceps to move heavy loads.
HOW TO DO IT
- Stand with feet hip-width apart and grip the bar at shoulder height.
- Dip quickly by bending your knees while keeping your torso upright.
- Explosively extend your legs to drive the bar upward.
- Press the bar overhead until your arms are fully locked out.
- Lower the bar back to your shoulders under control.
COMMON MISTAKES
- Dipping too deep and losing elastic energy.
- Pressing early before the hips fully extend.
- Leaning back excessively during the dip phase.
TIPS
- Drive through the mid-foot to maximize vertical force.
- Keep the bar path close to your face.
- Time the leg extension to finish just as the arms begin pressing.
SAFETY
- Ensure wrists remain stacked directly under the bar to prevent joint strain.
- Do not attempt this lift without a stable core and balanced stance.
DETAILS
- Muscles
- Shoulders
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Expert
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Push press
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Bent arms
- Legs straight or bent
- Bent knees
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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