Push Press
Push Press is a olympic weightlifting assistance - leg-driven press exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Quadriceps, Triceps brachii
- Exercise type
- Olympic weightlifting assistance - leg-driven press
Exercise technique
- Rack
Hold the bar on your front shoulders with your hands slightly wider than shoulder width.
- Feet
Stand with your feet hip-width apart and bring your elbows slightly forward.
- Dip
Keep your torso upright and bend your knees a short distance.
- Leg drive
Push powerfully into the floor to extend your hips and knees.
- Press
As the bar passes your face, extend your arms overhead and return your head to neutral.
- Top balance
Lock out the bar over your midfoot and control your ribs.
- Lower
Soften your knees to receive the load as you lower the bar to your shoulders.
Key technique points
- Keep your heels on the floor during the dip.
- Start the bar with your legs first.
- Do not perform a second knee bend.
- Move your head out of the rising bar's path.
- Extend your elbows at the top.
- Return to your shoulders under control.
Common mistakes
Forward-collapsing dip
Do not drop your chest and carry the bar forward.
Pressing with the arms early
Do not start the press before generating speed from your legs.
Turning it into a jerk
Do not squat under the bar again to lock it out.
Leaning backward from the lower back
Do not flare your ribs to reach overhead.
Distant bar path
Do not move the bar in a wide arc away from your chin.
Hard rack return
Do not drop the bar onto your shoulders with impact.
Frequently asked questions
Push Press: why is “Forward-collapsing dip” a mistake?
Do not drop your chest and carry the bar forward.
Push Press: why is “Pressing with the arms early” a mistake?
Do not start the press before generating speed from your legs.
Push Press: why is “Turning it into a jerk” a mistake?
Do not squat under the bar again to lock it out.
Push Press: why is “Leaning backward from the lower back” a mistake?
Do not flare your ribs to reach overhead.
Push Press: why is “Distant bar path” a mistake?
Do not move the bar in a wide arc away from your chin.
Push Press: why is “Hard rack return” a mistake?
Do not drop the bar onto your shoulders with impact.
What should I focus on when doing Push Press?
Keep your heels on the floor during the dip. Start the bar with your legs first. Do not perform a second knee bend. Move your head out of the rising bar's path. Extend your elbows at the top. Return to your shoulders under control.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.