Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.
Muscle Groups Used During a Push Press
The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it mentions that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.
Muscles Involved:
- Hips
- Quadriceps
- Core
- Upper Back
- Chest
- Shoulders
- Arms
How to Execute the Push Press Exercise
Addressing the Bar (Rack Positioning)
Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.
The Dip
Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.
The Drive
Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.
Overhead Position
When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.
Exercise Variations
The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:
- Single Arm Push Press (dumbbell, kettlebell)
- Dumbbell Push Press
- Kettlebell Push Press
- Behind the Neck Push Press
Workout with Jefit
Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.
