logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Push Press

through 5 votes
auxiliary muscles:TricepsMuscle, TrapeziusMuscle, QuadricepsMuscle
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength, Cardio
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General and Specifics

  • this exercise is similar to Shoulder Press With Barbell, but there is gained some momentum in the up phase
  • the focus is on the front part of the deltoids (musculus deltoideus anterior)
  • beginners should start with less weight, otherwise you will provoke injuries
  • if you use much weight, use a squat rack as well

Starting Position

  • less weight: grasp the barbell a little wider than shoulder width with over hand grip
  • the legs are opened shoulder width
  • bring up the weight to shoulder-height with momentum and lay it on the upper chest
  • the arms are bent then
  • the hands are next to the shoulders with a small distance
  • the elbows point forward and the palms up
  • if you use more weight: go below the barbell and take it directly from the squat stand

Correct Execution

  • slightly bend knees and hip
  • the upper body stays upright
  • stretch the legs and hip and gain momentum to push up the weight with both arms
  • do not push the arms through fully
  • afterwards let the barbell sink down to the front shoulders
  • catch the weight of the barbell with a slight squat to cushion it
  • stretch the knees, then the first rep is finished
  • do several more reps