Use a short leg dip to drive a barbell from shoulder height to overhead, primarily working the shoulder muscles (deltoids).
How to do the Push Press#
- Stand with feet about hip-width, grip the barbell overhand at shoulder width and rest it on the front of your shoulders with elbows under the bar.
- Bend your knees briefly into a shallow dip to load the legs while keeping your torso upright.
- Explosively extend your hips and knees and use that upward drive to help push the barbell overhead until your arms are locked.
- Lower the bar back to the front-rack position under control and reset before the next rep.
Muscles worked#
- Primary: Front delts, Side delts, Triceps
- Secondary: Quads, Glutes, Traps, Abs
Common mistakes#
- Using the arms alone instead of combining leg drive with the press.
- Overarching the lower back at the top of the movement.
- Dropping into a deep squat instead of a quick, shallow dip.
- Allowing the knees to collapse inward during the dip.
