Push Press
The push press is a vertical push exercise that primarily trains the front delts and side delts, with the triceps, quads, glutes and core assisting. Equipment: barbell. Suited to intermediate lifters.
- Primary muscles
- Front Delts And Side Delts
- Secondary muscles
- triceps, quads, glutes and core
- Muscle group
- shoulders
- Equipment
- barbell
- Movement pattern
- Vertical Push
- Difficulty
- Intermediate
- Also searched as
- barbell push press, push presses, dumbbell push press
Complete push press guides
- Proper formPush Press: Proper Form, Step by StepClear, evidence-aware guide to push press form: setup, dip-drive cues, breathing, tempo, common mistakes with fixes, programming guidance, and safety notes.
- Muscles workedPush Press: Muscles Worked, Programming Role, and 4 AlternativesClear, evidence-aware guide to which muscles the push press trains, where it fits in a program, and four practical alternatives for equipment, injury, or plateau reasons.
- Sets and repsHow Many Sets and Reps for the Push Press?Practical, evidence-aware set/rep/frequency ranges for the push press by goal (strength, hypertrophy, endurance), weekly progression rules, and clear signals for when to add weight or reps.
- Common mistakesThe Most Common Push Press Mistakes (and How to Fix Them)Identify the top push press technical errors, why they happen, what you lose or risk, and one concrete, coachable fix for each. Safety and limitations included.
- At-home alternativesPush Press Alternatives at Home (Minimal Equipment)Home substitutes for the push press using dumbbells, bands, or bodyweight: 4–5 options, what each preserves/loses, programming guidance, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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