The push-press is a full-body compound exercise that utilizes the overhead press with your upper body and power from the legs to push the bar overhead. Performing push-press is essential for avid gym-goers, those who want to benefit their everyday health and range of motion, and dedicated athletes.

Unlike a strict overhead press, push presses also train the lower body. Specifically, we have to bend our knees slightly, creating momentum off the bottom. The motion trains our quadriceps to a degree. A vital tip to keep in mind for a proper push press is to maintain the barbell over your center of gravity.

The push press allows you to lift up to 30% more load than the strict press. Set-Up: Start with your feet at a hip-width stance. Place your hands on the barbell just outside your shoulders. Bring the barbell to the front rack position with your elbows slightly in front of the bar. Get a full grip on the bar. Execution: Brace your core.

We recommend performing the push press early in a workout. As a compound movement, you should approach the push press in a fresh state, allowing you to use good technique and generate more power. Place 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.