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Barbell Push Press

Are you looking to develop upper body explosive strength? Then look no further than the barbell push press. As an upper-body functional compound lift, the barbell push press is designed to increase muscle mass and enhance power.

Today, we will explore everything you need to know about the barbell push press. We cover anatomy, technical cues, and how to program it into your training split.

How To Do

  1. Standing in front of a squat rack, adjust the J-hooks to upper chest height.
  2. Place a suitable barbell on the J-hooks. Add the weight plates and secure them with barbell collars.
  3. Grasp the barbell using an overhand grip, with your elbows tucked to your sides. Your palms should be facing away from you.
  4. Point your elbows forward so that the barbell is sitting in the palm of your hand.
  5. Push up with your legs to unrack the barbell and take a step back from the squat rack.
  6. Inhale and engage your core. Keep your chest up with your head facing forward.
  7. Perform a partial squat until your knees are nearly parallel to the floor. Maintain a neutral back throughout.
  8. Once in this position, forcefully push yourself back up with your legs. At the same time, push the barbell into the air.
  9. Push the barbell up until your elbows are straight overhead and you are standing upright.
  10. Once you have reached the top, gradually lower the barbell back to your upper chest under control. Exhale at the same time.

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Tips From Expert

  • Inhale before you lower into the half squat. Exhale as you drive and press the barbell overhead.
  • Perform the press in one fluid motion. This will help you press with your entire body. 
  • Keep your elbows up and pointing forward in the front rack position. This will stop the barbell from shifting forward, making it easier to hold.
  • If you don’t have access to a squat rack, a power rack or squat stand can be used. This helps you get into the correct starting position.

Optimal Sets and Reps

Below are the load recommendations for each training style to match your goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Barbell Push Press

How to Put in Your Workout Split

The push press is an excellent exercise for developing power and strength. However, it can also be used for endurance and hypertrophy.

Below are some suitable training splits for the barbell push press.

  • Full-Body The barbell push press is a full-body movement. This makes it perfect for a full-body workout. Add it to the middle of your workout after your lower body lifts. For hypertrophy, perform sets of 8–12 repetitions at moderate to high intensity at 60%–80% of your one repetition maximum. Allow 45–60 seconds of rest between sets.
  • Bro Split Your shoulder day is a great place to add the barbell push press. It is a large multi-joint movement, so consider adding it to the beginning of your workout. This will allow you to perform the push press while your energy levels are still high.
  • Push/Pull Barbell push presses are made for push–day workouts. Push and pull splits are divided based on movement. The push press slots in perfectly as it works all your push muscles to thrust the barbell overhead.

Having completed your set, perform shoulder and tricep stretches to maintain flexibility as part of a cool down. To develop strength, complete sets of 4–6 repetitions at 80%100% of your 1RM. Allow 2–3 minutes of rest between sets.When calculating your one repetition maximum (1RM), use the help of a personal trainer. This is the maximum amount of weight you can lift for one repetition. Use this to work out your loading recommendations.

Primary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Anterior Deltoid

The anterior deltoid is at the front of the shoulder and plays a major role in overhead pressing. It attaches at the front of the collarbone and inserts into the humerus, or upper arm bone. Its primary function is to bring the arm in front and above the body. 

When we hold the barbell in the front rack position these fibers are elongated. As you press the barbell overhead, the anterior deltoid performs shoulder flexion. As you bring it down, the anterior deltoid lengthens (eccentrically contracts) to lower the barbell back to the front rack position.

Interestingly, peak power in the push press seems to be maximized at around 75% of your 1RM. Anything after this reduced peak power output. Therefore, training with this load could maximize the beneficial strength adaptations for the primary movers like the anterior deltoid.

Lateral Deltoid

Located on the outer side of the shoulder, the lateral deltoid assists in the pressing motion. It originates from the shoulder blade, or scapula, and inserts into the humerus.  

During the push press, the lateral deltoid aids in shoulder flexion, while stabilizing with minor abduction. Once it is at the top, it lengthens, slowly lowering the barbell back to the front rack position.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads 

The triceps medial head is located on the back of the upper arm. Attaching from the back of the upper arm and inserting into the elbow, it primarily functions to extend the elbow.

At the beginning of the push press, these fibers are elongated as our elbows are flexed. As we push, the triceps contract, working with the deltoid to extend the elbow as the barbell goes overhead.

At 90 degrees of shoulder elevation, the medial head starts to take over as the primary elbow extensor. As the push press is performed above this angle, it's an important secondary mover.

Triceps Long Heads 

Located on the inner side of the back of our upper arm, the long head fibers originate from the shoulder blade and insert into the elbow. 

The triceps long heads play a principal role in elbow extension. As they cross the shoulder joint, they also help to stabilize the shoulders. During the barbell push press, they extend the elbows during the lockout phase and keep the shoulders stable.

Quadriceps 

The quadriceps are a powerful muscle group that provides lower body drive during the push press. 

When performing the barbell push press, this muscle group lengthens as you perform the half squat. As the barbell is pressed upward, they contract to drive the barbell overhead as you extend your knees. 

Gluteus 

The gluteus is one of the major drivers during the barbell push press. It originates from the upper part of the back of the pelvis and inserts into the top of the upper leg bone.

When we begin the lowering phase the glute lengthens, before contracting to drive the hips forward. This provides us with the power to thrust the barbell overhead. 

Erector Spinae 

Running down the back of the spine are the erector spinae. They function to stabilize the spine, preventing excessive flexion and extension.

During the barbell push press, these muscles help us maintain posture, and keep our trunk rigid to support the load.

Upper Trapezius 

The upper trapezius runs across the back of our shoulders and is vital during the push press. It originates from the base of the skull and inserts into the outer side of the shoulder blade.

During the barbell push press the upper trapezius contracts and rotates the shoulder blades downward. This allows us to lift our arms and press the barbell overhead. The upper trapezius muscles act as key scapula stabilizers.

Gastrocnemius 

The gastrocnemius is located at the back of the lower leg bone. It originates from the bottom of the upper leg bone and inserts at the Achilles tendon at the heel. 

When performing the push press, the gastrocnemius performs plantarflexion as we lift our heels off the floor during the pressing motion. The gastrocnemius then elongates as our heels return to the floor. It helps to generate pressing power as the barbell goes overhead.

Soleus 

Located beneath the gastrocnemius is the soleus. It originates from the top third of the lower leg bones (tibia and fibula) and inserts into the Achilles tendon.

During the barbell push press, the soleus works with the gastrocnemius. They contract to lift the heels off the floor, generating momentum to drive the barbell into the air.

Serratus Anterior 

The serratus anterior is a large fan-shaped muscle on the front of the ribs, under the armpit. It attaches from the front portion of the 8th or 9th rib and the underside of the shoulder blade.

When we press the barbell overhead, the serratus anterior shortens, holding the shoulder blade to the ribs, creating stability. As we lower the barbell, the serratus begins to elongate as we return the bar to the front rack position. It acts as a key scapula stabilizer.

Latissimus Dorsi

The latissimus dorsi is a large wing-shaped muscle that spreads across our back. It primarily functions to adduct your arms or bring them closer to the midline of your body.

The latissimus dorsi lengthens as we press the barbell overhead, bringing the arms closer to the body’s midline. It shortens again during the lowering phase, supporting the shoulders and arms as the bar returns.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Who Should Do?

Average Gym Goers

The average gym goer’s main training focus is to build muscle and improve function using a range of compound and isolation exercises. 

This allows them to target many muscle groups in a time-effective manner. However, this doesn’t mean their training is reserved for strict movement patterns. 

Adding a dynamic compound movement such as the barbell push press can improve functional strength and overhead lifting capacity. This can improve other lifts in the gym and enhance function during daily living activities.

This makes it a great fit for a full-body program or at home shoulder workouts

Bodybuilders

Bodybuilding requires focused muscle contraction using volume and intensity. As part of this, progressive overload is needed to promote muscular hypertrophy. 

The barbell push press is a large compound movement that can target multiple muscle groups at a high intensity. This allows us to perform the press with a heavy load, creating overload to stimulate muscle growth. 

Consider adding the barbell push press to your back and shoulder workout.

Athletes

The barbell push press is an incredible tool for athletes. Athletes aim to develop strength and power through functional, compound movements.

The barbell push press simultaneously targets the upper and lower body while recruiting the core. This provides an effective stimulus to promote full-body power and functional strength, which can be carried over to improve performance.

Who Should Not Do?

People With Shoulder Impingement Injuries

If you’re suffering from a shoulder impingement injury, it may be best to avoid the barbell push press. 

The barbell push press is a complex movement that typically places a lot of stress on the shoulder joints during the pressing movement. If there are any weaknesses or form deviations, it can lead to poor technique and further injury. 

If you suspect you have an impingement injury, consult your physical therapist.

People with Lower Back Pain

People with lower back pain should refrain from doing the barbell push press. Research shows that lower back pain is one of the most common complaints during weightlifting. This is mainly due to incorrect exercise performance and poor exercise choices.

The barbell push press places a significant amount of stress on the lower back. As we unrack the rack and press overhead, our lower back needs to stabillize our body. This keeps it in a stable body position.

If suffering from lower back pain, fixed-path resistance machines and seated exercises provide better options.

Benefits Of The Barbell Push Press

Builds Muscle

Muscle building requires a systematic training approach. During this, the main determinants of muscular hypertrophy include performing adequate volume and ensuring progressive overload. This means you need to perform enough training and provide a suitable resistance challenge each week.

The barbell push press is a compound exercise that uses multiple muscle groups. Therefore, it provides a great way to ensure adequate training volume. Alongside this, it is a challenging exercise to perform, providing a suitable exercise stimulus.

Improves Performance

Athletic performance requires strength, power, coordination, and balance. Strength and power are developed by moving near-maximal loads, at a high intensity to stimulate fast-twitch muscle fibers. These muscle fibers are primarily involved in strength and power movements. 

The barbell push press is a prime example of strength and power movement. It targets and conditions our legs, hips, core, shoulders, back, and arms to coordinate dynamic movement. 

Performing the barbell push press with high intensity can be used to develop explosive power. Generating force with the entire body is suitable for sports with similar movement patterns such as throwing and hitting.

Develops Strength

Overhead press movements make up a large proportion of strength-based movements including the military press and the clean-and-jerk. Add the barbell push press If you want to develop strength. Evidence shows that the push press enhances power development and maximal strength. 
The barbell push press develops functional strength by improving motor control and coordination, This transfers to everyday movement patterns including lifting and lowering objects from overhead. Therefore, the push press is great for improving strength and improving your lifts in the gym and daily function.

Frequently Asked Questions

What does a barbell push press work?

The barbell push press works the deltoids, triceps, gluteus, quadriceps, and calves. This makes it a powerful full-body movement that is great for developing muscle mass, strength, and power.

What is the difference between push press and military press?

The push press uses the legs and hips to generate momentum, while the military press is performed with strict form. The push press is better suited to athletes for developing power, while the military press is better for muscle hypertrophy.

Do barbell push presses build muscle?

Yes, barbell push presses build muscle. To promote muscle hypertrophy, perform 8–12 repetitions at 60%–80% of the maximum weight you can lift for one repetition.

How many reps for a barbell push press?

The number of barbell push press reps you should perform is based on your training goals. For strength, aim for 1–5 repetitions. For hypertrophy, perform 8–12 repetitions, and for power perform 3–5 repetitions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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