Push Presses

Performance Description
  1. Secure the weight plates to an Olympic style barbell.
  2. Without rounding the spine, squat down and secure an overhand grip a little wider than shoulder width apart.
  3. In a smooth yet strong and controlled motion, straighten the legs while bringing the barbell up toward the chest then pushing it lightly off the chest and above the head.
  4. When lowering the weight, mildly draw the head back to allow the barbell to come straight down to the upper region of the chest (inhale throughout this motion).
  5. Once the bar hits the top of the pectoral, press the weight back up and overhead. A slight push from the legs is acceptable. (exhale throughout this motion).
  6. Repeat steps 4-5 until set is completed.
  7. When complete, with the barbell resting on the upper region of the chest, carefully rotate the barbell down and away from the body.
  8. Place the barbell on the ground by performing a negative squat motion and do not round the spine.
Primary Muscle(s)
Shoulders (Deltoid: Lateral)
Shoulders (Deltoid: Anterior)
Secondary Muscle(s)
Shoulders (Deltoid: Posterior)
Chest (Pectoralis Major: Clavicular 'Upper' Head)
Tertiary Muscle(s)
Upper Back (Trapezius)
Serratus (Anterior)
Outer Back (Teres Minor)
Outer Back (Teres Major)
Outer Back (Supraspinatus)
Lower Back (Spinal Erectors: Erector Spinae)
Forearms (Extensor: Digitorum)
Forearms (Extensor: Carpi Ulnaris)
Forearms (Extensor: Carpi Radialis Longus)
Forearms (Extensor: Carpi Radialis Brevis)
Forearms (Brachioradialis)
Forearms (Anconeus)
Biceps (Brachialis)
Biceps (Biceps Brachii: Short 'Inner' Head)
Further Clarification

While performing military presses are far more common of a shoulder exercise than push presses, they do offer benefits for muscle growth similar to cheat curls. By purposefully breaking form, it allows a higher weight limit to be used in an attempt to fuel further muscle growth.

Things To Look Out For

Due to the nature of raising the barbell over one's head, it is possible to become off balance and lose one's footing due to the raised center of gravity. Take great caution with push presses.

Exercise Position(s)