- A power exercise: legs start the bar, arms finish it
- The dip is short, fast and straight down with an upright torso
- Keep reps low and stop the set when bar speed drops
- 4 to 5 sets of 2 to 5 reps suits most people
- Level
- Intermediate
- Trains
- Deltoids, Triceps, Traps and upper back, Quadriceps, Glutes, Core
- Kit
- Barbell, Squat rack, Weight plates
What the push press trains and why it is worth doing
The push press loads your shoulders and triceps with more weight than the strict press allows, while your legs, glutes and trunk produce and transfer the drive. That makes it a power exercise as much as a strength one.
It teaches you to move quickly and in sequence, which carries over to jumping, throwing and HYROX wall balls, where leg drive sends the ball up rather than your arms doing all the work. It also strengthens the top half of your strict press. Our guide to power training explains why that speed matters.
How to do a push press
- Unrack the bar and rest it on your front shoulders, as for a strict press: grip just outside shoulder width, wrists stacked over elbows, feet hip width apart.
- Breathe in and brace hard, with your weight over the middle of your foot.
- Dip by bending your knees a few centimetres straight down, keeping your torso upright.
- Without pausing at the bottom, drive up hard through your legs so the bar launches off your shoulders.
- As the bar rises, press it the rest of the way, bringing your head through so your ears finish in line with your arms.
- Lock out overhead with straight arms and stand tall, then lower the bar under control to your shoulders, softening your knees to absorb it.
Common push press mistakes
- Dipping too deep or too slowly. A long, slow dip wastes the spring in your legs. Keep it short and snappy.
- Knees shooting forward and chest dropping. Dip straight down with an upright torso, or the bar drives forward instead of up.
- Pressing before your legs finish. Let the legs send the bar, then press. Pressing early leaks power.
- Leaning back at lockout. Finish with the bar over the middle of your foot and your ribs down.
- Rising onto your toes in the dip. Stay flat-footed as you bend your knees. Coming up onto your toes too early tips you forward and sends the bar out in front.
Easier and harder versions
- Easier: the strict overhead press, until you are comfortable with the rack position and lockout.
- Easier: a dumbbell push press, with one or two dumbbells, which is lighter and more forgiving.
- Harder: the push jerk, where you drive the bar up and drop into a partial squat to catch it overhead.
- Harder: the thruster, which uses a full front squat as the drive.
How to programme the push press
Because it is a power lift, keep reps low and quality high. 4 to 5 sets of 2 to 5 reps, resting 2 to 3 minutes, suits most people. End the set when the bar noticeably slows down.
Put it early in an upper body session, before slower pressing and accessory work, once or twice a week. It fits naturally alongside other explosive work, and the coached Upper classes on the Lycan Strength timetable are a good place to have it checked. For more on combining fast lifts with conditioning, read our guide to hybrid training.
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Questions
Push press or overhead press: which should I do?
Both. The strict press builds raw shoulder strength, while the push press teaches power and lets you handle heavier loads overhead. Most programmes use the strict press as the base and add the push press for power.
How much more can I push press than strict press?
Most people can push press noticeably more than they strict press, because the legs do part of the work. The exact difference varies a lot from person to person.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
