Breathing
Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.
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The Push Press primarily works the shoulders, with the quadriceps and triceps supporting the movement. It is a olympic weightlifting movement performed with barbell.
1 / 2How to
Movement instructions
Stand with your feet about hip- to shoulder-width apart and support the bar across the front of your shoulders. Use a closed grip just outside shoulder width, with the elbows slightly in front of the bar.
Brace your trunk and make a short, controlled dip by bending the knees and hips while keeping the torso nearly upright and the feet flat.
Drive forcefully through the legs, then continue the movement by pressing the bar overhead until the elbows are extended and you are balanced.
Lower the bar under control to the shoulders, reset your breath and stance, and repeat. Learn the lift and safe bar handling with a qualified coach before using heavy loads.
Technique guidance
Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Push Press sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
Related movements
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