How to do the push press

Step by step

1. Have the barbell in a front rack position: your hands outside shoulder-width level with a full grip on the bar as it sits atop your shoulders.
2. Position your feet at roughly hip-width level with your toes pointed slightly out.
3. Take a deep breath and initiate the dip phase by bending your knees and hips as you keep your torso upright.
4. As you dip a few inches, change the direction by pushing through your heels to extend your knees and hips.
5. Use your lower body’s momentum to push through your torso and lift the bar off your shoulders.
6. Immediately push through your elbows to extend the bar overhead, exhaling at the top.
7. Slowly lower the barbell to the initial position, resting atop your shoulders as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the push press

• 6-Week Shred3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.