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Push-Press

Explosively press weight overhead! Strengthen your shoulders and core with this powerful compound exercise.

The Push-Press is a compound exercise that mainly works the chest and triceps, with help from the quads and core. You'll need: barbell.

Push-Press demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell

Push-Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)

Secondary

Quads (quadriceps femoris); Abdominals (rectus abdominis)

Push-Press Variations and Alternatives

How to do the Push-Press

  1. Rest the barbell comfortably across the front of your shoulders with your feet about shoulder-width apart.

  2. Keep your core tight, chest up, and dip your knees slightly while keeping your torso upright.

  3. Drive upward explosively through your legs to create momentum and press the barbell overhead.

  4. Fully extend your arms at the top while keeping your head neutral and core engaged.

  5. Lower the bar back down to your shoulders in a controlled motion and reset for the next repetition.

Push-Press FAQs

What muscles does the Push-Press work?

The Push-Press mainly works the chest and triceps, with help from the quads and core. The main muscles are the pectoralis major and triceps brachii.

What equipment do you need for the Push-Press?

Barbell.

Is the Push-Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Push-Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Push-Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press and Barbell Clean & Press.

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