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Quadriceps · Advanced

Barbell Push Press

Leg-assisted overhead press finished without rebending the knees to receive the bar.

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Barbell Push Press demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesShouldersTricepsCore

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Hold the bar in the front rack with feet about hip width.
  2. 02Dip a few centimeters by bending the knees while the torso stays vertical.
  3. 03Drive hard through the legs and transfer that force into the bar.
  4. 04Press to lockout overhead with the bar stacked over the shoulders and midfoot.
  5. 05Lower the bar back to the shoulders and reset the dip before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Behind the Neck Push PressRelated variationBarbell Shoulder PressHarder progressionBarbell Push JerkRelated variationBarbell Behind the Neck Split PressRelated variationBarbell Behind the Neck Snatch Grip Push PressRelated variationBarbell Z Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Z PressComparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-Up

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