Push Press
Expert Advice
Use your legs to initiate the movement and generate momentum, but ensure your arms complete the movement with a strong press.
How-to-do Steps
- Stand with feet shoulder-width apart and grip a barbell at shoulder level with palms facing forward.
- Dip down by bending your knees slightly.
- Explosively extend your legs and use the momentum to press the barbell overhead until your arms are fully extended.
- Lower the barbell back to shoulder level in a controlled manner.
- Repeat for the desired number of repetitions.
Track Push Press in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Push Press primarily targets the Shoulders, Calves, Glutes, Chest, Quads, Abs, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders14%
Calves14%
Glutes14%
Chest14%
Quads14%
Abs14%
Triceps14%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Push Press work?
Push Press primarily targets the Shoulders, Calves, Glutes, Chest, Quads, Abs, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Push Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Push Press suitable for beginners?
Push Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
