Full body / Advanced / Compound (multi-joint)

Push Press

A barbell explosive exercise for the front delts and side delts, with the quads and triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Quads, Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Advanced

Type

Full body, Compound (multi-joint), Explosive

How to do it

1. See the images for the movement.

Common mistakes

• ✗ Leaning back into a big arch.

  Why it hurts: The lower back takes the load and the press turns into a steep incline press.

  ✓ Instead: Squeeze the glutes and brace the abs. If you still arch, reduce the weight or use a half-kneeling press.

• ✗ Pressing the bar forward around the face.

  Why it hurts: The bar ends up in front of the shoulders, increasing strain on the shoulder and lower back.

  ✓ Instead: Move the head back slightly as the bar passes, then push it through so the bar finishes over the mid-foot.

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