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Barbell Push Press
The barbell push press uses leg drive to assist overhead pressing, targeting shoulders, triceps, quads, and glutes to build explosive power and full-body strength.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Advanced
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Lower Back, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
8/10Long Head, Lateral Head
Quads
7/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Traps
5/10Upper Traps
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds
How to Perform
Set up a barbell in a squat rack at upper chest height. Grip slightly wider than shoulders, unrack to front rack position with elbows forward and core braced.
- Bend knees and hips into a shallow quarter squat dip, keeping torso upright.
- Explosively drive through heels to extend ankles, knees, and hips fully.
- Press bar overhead as legs extend, locking elbows at top with bar over mid-foot.
- Control bar back to shoulders, bending knees slightly to catch.
- Repeat for reps, maintaining vertical torso.
Coaching Tips
Form Cues
- Drive through heels
- Keep core tight
- Press bar straight up
- Elbows forward initially
- Head neutral at lockout
Breathing
Inhale during the dip, brace core, and exhale forcefully through the drive and press.
Tempo
1-0-1
Range of Motion
Dip to knees forward over toes at quarter squat depth; full arm extension overhead with bar aligned over hips and feet.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues
- Use rack safeties for heavy sets
- Warm up shoulders and core
- Start with light weights
- Consult professional with back pain
Spotting
Spot from behind for heavy sets, assisting on descent if needed; prefer power rack with pins set just below rack position for solo training.
Common Mistakes
- Dipping too deep
- Leaning back excessively
- Incomplete lockout
- Flared elbows on descent
- Poor core bracing
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back strain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for stable stance
Build Up First
- Master strict overhead press
- Proficient in quarter squat dip
Also known as
Push Press, Standing Barbell Press
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