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shoulders

Barbell Push Press

A barbell shoulder press with a quick dip and drive from the legs. A whole-body power exercise built on the strict press.

advancedbarbellsquat rackplates

Barbell Push Press, start position
START
Barbell Push Press, end position
END
BEFORE YOU START2
  1. Set the hooks at shoulder height and load the same weight on each side.
  2. Unrack the bar onto your upper chest and step back.
HOW TO DO IT

Get into position

  1. Stand with your feet hip-width apart.
  2. Hold the bar on your upper chest with your palms facing forward and your elbows slightly forward.
  3. Tighten your stomach and squeeze your buttocks.

Check: You are standing tall with the weight at your shoulders and your elbows slightly in front of the bar.

Dip

  1. Bend your knees a few inches, keeping your trunk upright. A quick, shallow dip, like you are about to jump.

Check: Your knees are slightly bent, your heels are on the floor, and your trunk is still upright.

Drive up

  1. Straighten your legs fast and use that push to drive the weight overhead.
  2. Finish pressing the bar up until your arms are almost straight. Move your head back slightly to let the bar pass.

Check: The weight is directly above your head with your arms almost straight and your legs straight.

Lower slowly

  1. Bend your elbows and lower the weight slowly to your upper chest.
  2. Bend your knees slightly to absorb the weight as it lands.

Check: The weight is back at your shoulders and you are standing steady.

That is one rep. Reset your feet and your breath before the next one.

Dip quickly, breathe out hard as you drive up, then lower the weight over 2 to 3 seconds and breathe in.

MUSCLES WORKED
Barbell Push Press: muscles worked, front view
Barbell Push Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Dipping by leaning forward. Sends the weight forward instead of up. Fix: Bend only the knees; keep your chest up and your heels down.
  • Pausing between the dip and the drive. Fix: Make it one smooth bounce: dip and drive without stopping.
  • Arching the lower back at the top. Fix: Finish tall with your stomach tight and buttocks squeezed.
SAFETY2
  • Learn the strict press first; the push press adds speed on top of it.
  • Keep the area around you clear in case you have to drop the weight forward.
EQUIPMENT SETTINGS
  • squat rack · hooks: bar at shoulder height
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: standing barbell shoulder press

variants: dumbbell push press

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