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Last updated March 5, 2026
ShouldersTricepsQuadriceps
Push Press
Use a slight leg dip to generate momentum and drive a barbell from the front rack to overhead. Allows heavier loads than a strict press.
Quick facts
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Front ShouldersSide ShouldersTriceps
Secondary
Upper TrapsQuadsGlutes (max)Deep Abs / Core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Unrack or clean the barbell to a front rack position.
- Stand with feet shoulder-width apart, elbows slightly in front of the bar.
- Step 2Starting Position
- Hold the barbell at shoulder height with a full grip.
- Brace your core and maintain an upright torso.
- Step 3Execution
- Perform a quick dip by bending your knees 3-4 inches, keeping your torso vertical.
- Immediately drive upward through your legs, extending your hips and knees explosively.
- As the bar leaves your shoulders, press it overhead to full arm lockout.
- Finish with the bar directly over the center of your body, biceps by your ears.
- Lower the bar under control back to the front rack position.
Alternatives & variations
Explore similar movements targeting the same muscles.
