Push Press

What is Push Press? The push press is a compound exercise that combines a partial squat with an overhead press. It involves the lower body, core, and upper body, making it a great full-body exercise that targets multiple muscle groups simultaneously.

Push Press Tutorial

1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
2. Bend your knees slightly to initiate a small dip, then explosively extend your hips and knees while pressing the barbell overhead.
3. Lock out your arms at the top of the movement, then lower the barbell back to shoulder height to complete one rep.

Common Mistakes

• Using too much weight, which can compromise form and lead to injury.

• Not fully extending the hips and knees during the upward phase, reducing the effectiveness of the exercise. - Allowing the lower back to arch excessively, which can strain the lumbar spine.

• Jerking the weight overhead instead of using controlled movements.

Tips for Better Results

• Focus on maintaining a strong core throughout the movement to stabilize your body.

• Use your legs to drive the weight overhead, rather than relying solely on your arms. - Start with lighter weights to master the technique before progressing to heavier loads.

• Keep your elbows slightly in front of the barbell to maintain proper alignment during the press.

Muscles Worked The push press primarily targets the following muscle groups:

• Shoulders (deltoids) - Triceps - Chest - Core - Quadriceps - Glutes