Shoulders · Compound
Push Press
An overhead press driven by a short leg dip for power and heavier loads.
- MAIN MUSCLE
- Front delts, Side delts
- ALSO WORKS
- Triceps, Quads, Glutes
- EQUIPMENT
- Barbell
- LEVEL
- Advanced
- REPS
- 3-6
- TEMPO
- 1-0-2
HOW TO DO IT
Hold the bar on the front of the shoulders with a shoulder-width grip.
Dip a few centimeters by bending the knees with the torso upright.
Drive explosively through the legs and press the bar overhead.
Lock out, then lower the bar back to the shoulders.
COMMON MISTAKES
- Leaning back excessively; squeeze the glutes and keep the ribs down.
- Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
- Partial lockout; finish with arms fully extended overhead.
TIPS
- Brace like you are about to be punched in the stomach before every rep.
QUESTIONS
Which muscles does Push Press work?
The main muscle is Front delts, Side delts. It also works Triceps, Quads, Glutes.
How many reps should I do?
FORGE suggests 3-6 reps for Push Press. The app adjusts sets and reps to your goal and level.
What can I do instead of Push Press?
These train the same muscles: Overhead Press, Z Press, Seated Dumbbell Shoulder Press.