Exercise library
Barbell Push Press
Shoulders · Vertical push
Generic vertical push demo. Follow the steps below for this exact exercise.
Vertical pushCompound
An overhead press that uses a short dip and drive from the legs to move heavier weight than a strict press.
- Difficulty
- Hard
- Tracking
- Measured in reps
Muscles worked
ShouldersTricepsQuadsCore
Equipment
Barbell
How to do it
- Set the bar on your front shoulders with your elbows slightly in front of the bar.
- Dip a few inches by bending your knees while keeping your torso upright.
- Drive hard through your legs and use that momentum to press the bar overhead.
- Lock the bar out over the middle of your feet, then lower it back to your shoulders under control.
Coaching cues
- The dip is short and fast, only a few inches, and stays vertical.
- Learn the strict overhead press first so you can control the weight on the way down.