Fysiqal

Vertical Push · Intermediate

Push Press

Compound vertical push exercise using barbell.
Push Press demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Intermediate
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Push Press

Cues reviewed by Kwabena Osei on

Setup

Stand with the bar racked at your collarbone, feet hip-width, grip just outside shoulder-width.

  1. Dip slightly by bending your knees, then drive explosively through your legs to help launch the bar upward, finishing the press with your arms to lock it out overhead.

  2. Move your head back and then through, same as a strict press, to let the bar travel in a straight line.

  3. Land the drive with your legs relatively straight before the bar reaches lockout -- the legs start the movement, but your shoulders finish it.

Common mistakes

  • Turning the leg dip into a full squat instead of a short, quick dip-and-drive.

  • Relying entirely on the leg drive and never actually pressing with the arms, turning the lift into more of a jerk than a push press.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

  • Hip extensionsecondary action

    Gluteus maximus (synergist, moderate emphasis)

  • Knee extensionsecondary action

    Vastus lateralis (synergist, moderate emphasis); Vastus medialis (synergist, moderate emphasis); Vastus intermedius (synergist, moderate emphasis); Rectus femoris (synergist, low emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, moderate emphasis); Serratus anterior (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (prime mover, moderate emphasis); Trapezius (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.