Push Press
A expert olympic weightlifting exercise for the shoulders, done with a barbell.
How to do the Push Press
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Push Press
Clean and JerkBarbell · Expert
Jerk BalanceBarbell · Intermediate
Push Press - Behind the NeckBarbell · Intermediate
Rack DeliveryBarbell · Intermediate
Questions
What muscles does the Push Press work?
Mainly the shoulders, with the quads and triceps helping.
Is the Push Press good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Push Press?
Good alternatives that train the shoulders: Clean and Jerk, Jerk Balance, Push Press - Behind the Neck or Rack Delivery.
How many sets and reps of the Push Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).