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All shoulders exercisesShoulders · Gym

Barbell Push Press

A short knee dip and leg drive help move more weight overhead than a strict press.

IntermediateBarbell4 × 3–6
Barbell Push Press demonstration thumbnail — How To Do A Barbell Push Press
ShouldersBarbell

Barbell Push Press

Demo · PureGym

Verified Barbell Push Press demonstration by PureGym. Click to play.

How to do the Barbell Push Press

  1. 1Bar in the front rack
  2. 2Dip straight down at the knees
  3. 3Drive hard through the legs
  4. 4Press to lockout overhead

Benefits of the Barbell Push Press

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains triceps, legs, core as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services