Push Press

Shoulders

Push Press

LevelExpert EquipmentBarbell MechanicCompound ForcePush

An explosive overhead press that uses a small leg dip and drive to help move the bar up, letting you handle more weight than a strict press.

Olympic weightlifting

Primary musclesShoulders

Secondary musclesQuadriceps Triceps

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–36 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Rack the bar on your front shoulders with your hands just outside your shoulders and elbows slightly forward.
2Stand with your feet hip-width apart.
3Brace your abs and keep your torso upright.

How to perform

1Dip a few inches by bending your knees, keeping your torso vertical.
2Drive up explosively through your legs.
3As the bar leaves your shoulders, press it overhead to lock out your arms.
4Move your head through once the bar passes it.
5Lower the bar to your shoulders under control and reset.