📸 Proper Execution Form
what is this exercise?
Push Press is an explosive overhead press variation that uses leg drive to propel the bar upward. This allows using more weight than during strict press. It is an intermediate exercise between strict press and push jerk.
📋 Step by Step
Stand with the bar on the front shoulders — as in the starting position of a front squat.
Feet shoulder-width apart, chest up, elbows slightly in front of the bar.
Perform a short dip (squat) — knees slightly bent, torso remains vertical, weight on heels.
Explosively extend the legs and hips — this drive initiates the bar's upward movement.
As the bar starts to rise, actively press with the arms to full overhead extension.
Lock the bar overhead — arms fully extended, head between the arms. Lower under control.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Middle deltoid muscle (medial deltoid) | ★★★★★ |
| Anterior deltoid muscle (anterior deltoid) | ★★★★★ |
| Quadriceps femoris muscle (quadriceps) | ★★★★☆ |
| Gluteus maximus muscle (gluteus maximus) | ★★★★☆ |
| Triceps (triceps brachii) | ★★★★☆ |
| Upper part of the trapezius (upper trapezius) | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ The dip is short (10-15 cm), not a full squat — just enough to provide drive.
✅ The movement must be continuous — leg drive transitions into arm press without a pause.
✅ During the dip, the torso remains vertical — if you lean, the bar goes forward, not up.
✅ At the top, the arms must be fully extended — head between the arms.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Strict Press (Without Legs) | No dip — arm strength only. Better isolates the shoulders. |
| Easier Push Press with Dumbbells | With dumbbells — easier to control, suitable for beginners. |
| Harder Push Jerk | A second dip when receiving the bar — an Olympic-style exercise. |
| Harder Split Jerk | With leg scissors — maximum weight, an Olympic exercise. |