Push Press
Complete guide to Push Press. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Push Press
Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.
Stand with your feet shoulder-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Dip slightly at the knees, then explosively drive through your legs to help press the bar overhead until your arms are fully extended and exhale.
Slowly lower the bar back to your shoulders and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |