Push Press
Push Press is a compound olympic weightlifting exercise using barbell that trains the front delts, shoulders.
Olympic WeightliftingBarbellExpertCompoundPush
Primary muscles: Front Delts, Shoulders
Secondary muscles: Quadriceps, Side Delts, Triceps
How to do it
- Set a barbell on a rack at about upper-chest height. Grasp it with a pronated grip slightly wider than shoulder width, step under it, and rest it across your upper chest and front shoulders with your elbows slightly in front of the bar.
- Unrack the bar, step back, and set your feet about shoulder width apart. Brace your core and keep your torso upright. This will be your starting position.
- Dip by bending your knees and hips slightly while keeping your torso vertical. The dip should be short and quick, about a quarter squat.
- Reverse the dip explosively, driving through your legs and using that momentum to press the bar straight overhead until your arms are locked out. Move your head slightly back so the bar can travel vertically.
- Lower the bar under control back to your shoulders, bending your knees slightly to absorb it.
- Repeat for the recommended amount of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Push Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
