Push Press

  • Make sure that the lifting area is clear before performing this lift to ensure that no one is in front of or behind you.
  • If you are struggling with the weight and are going to "miss" catching the bar, you should try to throw it forward.
  • If you have thrown the bar too high and it is traveling behind you, and the bar is behind your shoulders, it may be safer to release the bar behind you and rush forward.
  • Take the bar and place across the front of the shoulders. Feet should be shoulder-width or slightly wider apart.The hands hold the bar just outside the shoulders and elbows should always be forward of the bar.
  • Dip down at the knees and use that momentum to drive the bar upwards. Bend your knees to a quarter squat and as you drive back upwards, press the bar up with your shoulders and arms. Make sure that when you bend down at the knees, you don’t push your hips forward. You want to maintain that hip angle so that you can use the power that comes from extending (straightening) the knees and hips. It’s a fast, snapping motion.
  • Finish with arms straight and the bar locked out overhead. Poke your head through the window made by your arms so that the bar is over your hips. When you press upwards, the bar should be as close to your face as possible without bashing yourself, so you will probably end up tilting your head back slightly before driving your head forward as the bar clears your face. At the same time, the hips come back slightly so that there is a slight curve in the lower back at the end. This helps to give the drive some extra oomph when the weight gets heavy.
  • Don't attempt if you don't have significant weightlifting experience. The barbell push press is an advanced lift, and you should have significant weightlifting experience and technique training before utilizing heavily weighted push presses.