Barbell Push Press
ShouldersCompoundPushBarbellAdvanced
Barbell overhead press assisted by leg drive to move heavier loads and train vertical pressing power.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with the bar at collarbone height, pronated grip.
- 2.Dip into a quarter squat keeping your torso vertical.
- 3.Drive your legs explosively and press the bar overhead.
- 4.Lower under control to the collarbone to chain reps.
Common mistakes
- ●Turning the dip into a deep squat
- ●Leaning the torso forward
- ●Mistiming the leg drive and the arm press
- ●Snapping the elbows into lockout
Proper technique
Keep your torso vertical during the dip. Transfer the leg drive to the bar explosively. Stabilize with your core at the top and lower under control.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Front deltoid
Secondary
- Side deltoid
- Triceps brachii
- Quadriceps
- Core
- Serratus anterior
- Upper traps
- Mid traps
- Lower traps