barbell push press

shoulder exercises

For the most part, a barbell push press will mainly target your quads, biceps, triceps and shoulders.

This exercise will ultimately contribute towards building your overall body strength and power, which in turn will assist with your other lifts.

How to perform a barbell push press

To begin the exercise you’ll need a loaded barbell, or an unloaded one if this is your first time. You definitely need to master this move (and any other for that matter) before you load it.

Start by holding a barbell close to and just over your chest with your wrists facing outwards, your elbows tucked in and your grip just inside of shoulder width apart.

Next; with a slight bend in your knees and your core tight. Take a deep breath in before you quarter squat down and immediately explode back up pressing the barbell up over your head in one controlled movement.

Note that your arms should finish fully extended at the top. Pause at the top for a second before finally bringing the barbell back down to start position through the same controlled movement. Go again for reps.

Barbell push press: Common mistakes to avoid

Above all else you should avoid rocking the bar backwards when it’s up over your head, simply take it up directly over your head and control it back down to start position.

Sloppy form is never recommended. If you are performing your barbell push press with incorrect form, you may poorly engage the intended muscle groups. This will, without a doubt, impact negatively on your outcomes.

Last but not least, mind muscle connection matters. Use the illustration above as a guide. This is the ideal way to ensure targeted results.

Reps and sets

You will of course require an overall workout plan to go along with your your barbell push press, so be sure to work on something that brings it all together.

Another thing to note is how many reps and sets you will perform. In short, this depends entirely on where you are physically and your desired outcomes.

As a guide; beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation; don’t over complicate things. The most important thing at this stage is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals. From there, you can build your bigger picture.