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§ L · Exercises · ShouldersUpdated

Push Press

Builds shoulder strength and explosive pressing power. It carries over well to overhead lifts and many gym movements.

All shoulder exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Advanced technique
Explosive

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
GlutesTricepsQuadriceps

How to perform

§ 02 · Steps
  1. 01

    Stand with the bar in the front rack position on your collarbones, feet hip-width apart, and brace your core.

  2. 02

    Perform a shallow dip by bending your knees and ankles in a straight vertical line, keep your torso upright and your elbows slightly in front.

  3. 03

    Drive forcefully through the floor and transfer the power from your legs to your upper body, allowing the bar to leave your shoulders.

  4. 04

    Press the bar to lockout overhead and move your head slightly through your arms, keep your thoracic spine neutral and your shoulder blades under control.

  5. 05

    Lower the bar under control back to the front rack position and fully straighten your legs before the next rep.

Beginner's guide

§ 03 · Guide
What it works

Builds shoulder strength and explosive pressing power. It carries over well to overhead lifts and many gym movements.

What it should feel like

You should feel it mostly in your shoulders, triceps and legs at the start. It should not feel like your lower back is doing the work.

Most common mistake

A common mistake is dipping too deep or leaning forward. Keep the dip short, brace your core and drive the bar straight overhead.

How to get started at the gym

§ 04 · SisuLift

Push Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep the dip short and vertical; do not bend at the hips. Lock the bar out directly over your core and keep your core braced throughout the entire rep.

The push press combines leg drive with an overhead press, allowing you to use heavier loads than a strict overhead press.

More exercises: Shoulders

§ 06 · Same muscles

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