Push Press is a weightlifting movement on Fiz. Press barbell overhead with leg drive. Primary muscles: shoulders, triceps. Scored by reps + weight. Featured in 1RM Push Press, Fight Gone Bad, Filthy Fifty, Hybrid Shoulder Day, Push Complex, Upper Hybrid Blast.
Weightlifting

Push Press

Press barbell overhead with leg drive

Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, triceps
Secondary
Quads, glutes, core, upper back
Appears in
1RM Push Press, Fight Gone Bad, Filthy Fifty and 3 other workouts on Fiz

How to do a push press

4 steps
  1. Start with the bar in a front rack, elbows slightly in front of the bar.
  2. Dip straight down a few inches by bending the knees, keeping your torso vertical.
  3. Drive up explosively and let that momentum start the bar off your shoulders.
  4. Press it the rest of the way to a locked-out finish overhead.

What counts as a rep

Movement standard
  • One dip and one drive per rep. A second dip to get under the bar makes it a push jerk.
  • The rep finishes with hips, knees and arms fully extended and the bar over the middle of the foot.

Common faults

2 faults

Dipping forward at the chest rather than straight down, which sends the bar out in front.

FixKeep your torso vertical and your weight in your heels through the dip.

The dip becomes a quarter squat and the drive loses its snap.

FixKeep it shallow and fast. The dip is about creating speed, not about how far you travel.

Scaling ladder

1 harder, 1 easier
Push JerkDip, drive and re-dip under the bar to lock it out overhead
Push PressWorks shoulders, triceps
Dumbbell Shoulder PressOverhead press with dumbbells

Workouts using the push press

6 on Fiz
1RM Push PressMax Fight Gone BadRest + EMOM Filthy FiftyFor Time Hybrid Shoulder DaySets + For Time Push ComplexSets Upper Hybrid BlastSets + For Time

Frequently asked

5 answers
What muscles does the Push Press work?
Push Press primarily works shoulders, triceps, with secondary engagement of quads, glutes, core, upper back.
How do you do a Push Press?
Start with the bar in a front rack, elbows slightly in front of the bar. Dip straight down a few inches by bending the knees, keeping your torso vertical. Drive up explosively and let that momentum start the bar off your shoulders. Press it the rest of the way to a locked-out finish overhead.
What counts as a rep on the Push Press?
One dip and one drive per rep. A second dip to get under the bar makes it a push jerk. The rep finishes with hips, knees and arms fully extended and the bar over the middle of the foot.
What's an easier alternative to the Push Press?
Scale it to Dumbbell Shoulder Press.
What's a harder progression from the Push Press?
Progress to Push Jerk once the Push Press is comfortable.
Weightlifting movementsThe other 92 entries in this category The full movement library221 movements, with muscles worked and scaling both ways Log the push press in FizFree on iOS and Android