Push Press
Explosive overhead press using leg drive for heavier loads
ShouldersIntermediatePowerPush
At a glance
| Muscles worked | Primary: Shoulders and triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Power · Push |
| Sets & reps | 3 sets × 6-8 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Bar at shoulders, soft knees
- Step 2: Dip slightly then explosively drive with legs
- Step 3: Use momentum to press bar overhead
- Step 4: Lock out arms
- Step 5: Lower with control
Equipment
- Barbell optional
Coaching tips
Benefits
Explosive overhead press using leg drive for heavier loads
Common mistakes
Over-relying on legs instead of pressing
Make it harder
Increase weight or speed
Make it easier
Strict overhead press
Breathing
Exhale on drive and press
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 each patternGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.