Push Press
The Push Press primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Gluteus Maximus, Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
The Push Press is a intermediate compound exercise performed with barbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary engagement of the Gluteus Maximus, Triceps (Lateral Head), Triceps (Medial Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Overhead press using brief knee dip to generate momentum for heavier weights.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Gluteus Maximus, Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
The Anterior Deltoid, Lateral Deltoid, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Maximus, Triceps (Lateral Head), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Transverse Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head).
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Lateral Deltoid, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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