Barbell Push Press

Barbell Push Press is a power – leg-assisted overhead press exercise involving Anterior deltoid, Lateral deltoid, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Lateral deltoid, Quadriceps
Secondary muscles: Triceps brachii, Gluteus maximus, Core muscles
Exercise type: Power – leg-assisted overhead press

Exercise technique

Rack position
Rest the bar on your front shoulders with your hands slightly wider than shoulder width.
Stance
Keep your feet hip-width apart and your elbows slightly in front of the bar.
Dip
Keep your torso upright and bend your knees through a short range.
Drive
Push through your feet and rapidly extend your knees and hips to drive the bar off your shoulders.
Finish with the arms
As the bar passes your face, bring your head forward and straighten your elbows.
Stabilize overhead
Hold the bar over your shoulders and midfoot while bracing your abdominals.
Return
Lower the bar to your front shoulders under control, softening your knees to receive the load.

Key technique points

Keep the dip short and vertical.
Keep your heels down during the dip.
Do not send the bar in a wide arc away from your chin.
Sequence the leg drive into the arm press.
Bring the bar over your midfoot at the top.
Soften your shoulders and knees together on the return.

Common mistakes

Leaning forward

Do not drop your chest during the dip and send the bar forward.

Squatting too deeply

Do not turn the short preparatory dip into a full squat.

Pressing too early

Do not start with your arms before using the speed generated by your legs.

Bending the knees again

Do not make a second dip under the bar and turn the movement into a jerk.

Arching the lower back

Do not establish the overhead position by leaning back through your lower back.

Lowering harshly

Do not drop the bar onto your shoulders with an impact.

Frequently asked questions