Barbell Push Press
How to do it
Starting position
- Grip the barbell slightly wider than shoulder-width
- Place the barbell across your front delts near your collarbone
- Set your feet hip-width apart and look forward
- Drive your elbows slightly forward so they point toward the floor
Movement
- Keep your torso upright and slightly bend your knees
- Drive through your legs to press the barbell overhead
- Fully extend your arms so the barbell is directly overhead
- Slowly lower the barbell back to your collarbone
Breathing
Inhale as you lower the barbell, and exhale as you press up
Trainer tips
- Bend your knees slightly, then extend them forcefully
- Carry the momentum from your legs straight into the press
- Keep your torso upright at lockout
Cautions
- Overarching your lower back can cause lumbar injury, so brace your abs
- If the barbell drifts behind your head, it can injure your shoulder joints, so keep a vertical bar path
- Dipping too deep and turning into a squat
- Pressing with only the shoulders without momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Quads · Abs |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Vertical push |
| Rep range | 4–8 reps |
6 similar exercises
Representative exercise: Barbell Push Press
How GYMKC sets the weight for this exercise
For example, if you do 4 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 71.7 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 4–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.