The push press uses leg drive to get a heavier barbell overhead than strict pressing allows. It's a power movement that bridges the gap between strength training and Olympic lifting.
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Form Guide
Step-by-step: Push Press
1Start position same as OHP: bar on front delts, elbows forward.
2Dip: bend your knees and hips slightly (4–6 inches of depth only).
3Drive: explosively extend your legs, generating upward momentum.
4Press: finish the movement by pressing the bar overhead with your arms.
5Lock out fully and return the bar to the front delts under control.
Common Mistakes
What most people get wrong
Dip too deep: you're doing a quarter squat, not a dip. Keep it shallow.
Tipping forward during the dip: torso stays upright.
Programming
How to program the Push Press
3–5 sets of 3–6 reps. Push press allows 15–30% more load than strict OHP. Use for power days or to overload the overhead position. Does not replace strict OHP — use both.