Push press with barbell
The push press with barbell is a compound exercise that enhances strength, power, and hypertrophy. Benefits include explosive power generation and improved upper body and core stability. The primary muscles activated are the deltoids, triceps, and upper pectorals, with secondary engagement of the core, glutes, and quadriceps. Athletes profit from the Push Press through increased shoulder and arm strength, enhanced explosive movements essential for sports performance, and greater overall functional fitness. This exercise is ideal for those looking to bolster their upper body capabilities and core stability.
| Primary muscle group: | Shoulders |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
65kg
Avg. weight
142lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Starting Position: Begin by lifting the bar from the floor to your shoulders using the floor-to-shoulder technique from the Power Clean exercise.
- 2Preparation: Position your feet shoulder-width apart. Keep your torso erect and tensed, with the bar resting on your shoulders.
- 3Upward Movement: Slightly flex your hips and knees, then explosively extend your knees while keeping your torso erect. At maximum hip and knee extension, shift your weight onto the balls of your feet and extend your ankles. Push the bar upward from your shoulders until your arms are fully extended overhead.
- 4Breathing: Exhale during the upward movement phase.
- 5Downward Movement: Lower the bar back to your shoulders gently. Slightly flex your hips and knees as the bar touches your shoulders to absorb the weight. Straighten your hips and knees to return to the starting position.
- 6Breathing: Inhale during the downward movement phase.
- 7Repetition: Repeat the upward and downward movements for the desired number of repetitions.
Tips & Tricks
Optimal Stance: Make sure your feet are shoulder-width apart. This stabilizes your body and allows for better force generation when you push.
Rack Position: Position the barbell on the front of your shoulders, not on your chest. Your elbows should be slightly in front of the barbell, creating a solid base for the lift.
Grip: Use a firm overhand grip with your thumbs wrapped around the barbell. Your grip should be just outside your shoulders to allow for a more controlled push.
Engage Core: Engage your core muscles throughout the movement to maintain stability and reduce the risk of injury. A strong core aids in transferring the power from your legs to your arms efficiently.
Control Your Dip: When dipping your body before the press, make it a quick and controlled movement. Bending your knees slightly and keeping your torso upright will help you harness more power for the press.
Explosive Drive: Use a powerful, explosive drive from your legs to initiate the upward movement. The leg drive is crucial for transferring energy to the barbell, making it easier to lift.
Head Position: Keep your head neutral during the lift, and move it slightly back to let the bar pass your face. This ensures a smooth bar path and prevents interference with your chin.
Press Path: Aim to press the barbell in a straight line overhead rather than in an arc. This reduces unnecessary strain on your shoulders and maximizes your efficiency.
Lockout: When you achieve the overhead position, ensure that your elbows are fully extended and your arms are straight. Your shoulders and back muscles should be actively engaged to stabilize the barbell.
Soft Landing: When lowering the bar back to the starting position, do so in a controlled manner. Avoid simply letting it drop, which can strain your shoulders and wrists.
Breathe Properly: Inhale before you dip, hold your breath as you push the bar up, and exhale once you've locked out the barbell above your head. Proper breathing provides stability and power.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
