Barbell Push Press
An explosive overhead press that uses a slight leg drive to move more weight than a strict press.
Equipment: Barbell
How to do it
- 1Hold the bar in the front rack position with feet under your hips.
- 2Dip down into a shallow quarter-squat, keeping your torso upright.
- 3Drive explosively through your legs and immediately press the bar overhead as your legs straighten.
- 4Lock the bar out overhead, then lower it back to your shoulders.
Common mistakes
- Turning the dip into a full squat instead of a shallow, quick dip.
- Pressing with the arms before the legs finish driving, which loses the power transfer.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Push Press safe for beginners?
The Barbell Push Press is tagged advanced, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Overhead Barbell Press first is a reasonable place to start.
See the Overhead Barbell PressWhat muscles does the Barbell Push Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have barbell for the Barbell Push Press?
The Dumbbell Shoulder Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Dumbbell Shoulder PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.