Push Press
| English Name | Push Press |
|---|---|
| Difficulty | Advanced |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Full body Leg muscles Shoulder Muscles Trapezius |
|---|---|
| Workout Type | crossfit Explosive Functional Strength training |
| Required equipment | Barbell |
💠 Exercise guide
✅ The barbell push press is a full-body power-explosive movement that utilizes the legs and hips to “drive” the barbell and transfer force to the shoulders and triceps. This movement falls between the classic overhead press and Olympic weightlifting movements like the “jerk,” and is extremely effective for increasing overhead strength, athletic performance, and developing shoulder and tricep muscle mass.
💠 Execution Guide
Setup
✅ Rack Setup
- Set the barbell on the rack at approximately chest-height.
- Stand under the bar, with your feet hip-width apart or slightly wider, and toes pointing slightly outward.
✅ Grip
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Step back from under the bar and position it on the front of your shoulders/clavicles (Front Rack Position).
- Keep your elbows slightly forward of the bar, not fully dropped down nor excessively high.
✅ Torso and Leg Position
- Keep your chest up, brace your core.
- Maintain a neutral spine position; avoid excessive lower back arching.
- Distribute your body weight evenly across the middle of your foot to your heels, not just on the toes.
Execution
1️⃣ Dip
- From the standing position, with control, slightly bend your knees and hips (about a quarter squat).
- Keep your torso nearly vertical; avoid letting it lean forward.
2️⃣ Drive
- Push powerfully upward from your legs; straighten your knees and hips quickly.
- As the force is transferred from the legs, begin pressing the barbell upward.
3️⃣ Press Overhead
- Move the barbell in an almost vertical path, close to your face, upwards.
- Once the bar passes your forehead, slightly bring your head forward and lock the bar directly above the center of your body.
- Fully extend your elbows, push your shoulders up and slightly outward (Active Shoulder).
4️⃣ Return to Start (Lowering Phase)
- Controlled, lower the barbell back to the front of your shoulders.
- Once your body is stable, begin the next repetition.
Coaching Cues
✔️ “Short down, explosive up” – Control the descent, then drive up quickly and powerfully.
✔️ The barbell path should be vertical and close to the body; pushing the bar forward increases strain on the lower back and shoulders.
✔️ At the top of the movement, keep your core and glutes tight to prevent excessive lower back arching.
✔️ Elbows should be slightly forward in the rack position to allow for better force transfer.
✔️ When the bar passes your head, slightly move your head backward (to clear the path) and position it back under the bar at the top.
✔️ Before starting each repetition, take a deep breath, brace your core, and then execute explosively.
Benefits of the exercise
1️⃣ Increase overhead power and explosive strength
2️⃣ Strengthen shoulders, triceps, and the shoulder girdle muscles
3️⃣ Engage the legs, hips, and core muscles in a full-body compound movement
4️⃣ Excellent transferability to martial arts, aerobic ball sports, CrossFit, and Olympic weightlifting
5️⃣ Improve shoulder stability and barbell control in the overhead position
6️⃣ Increase energy expenditure, suitable for strength and conditioning workouts
7️⃣ Time-saving, as it trains multiple major muscle groups simultaneously
8️⃣ Develop neuromuscular coordination between the lower and upper body
9️⃣ Adaptable to different protocols (strength, hypertrophy, endurance) by adjusting sets/reps and rest
🔟 A key movement for athletes who require pushing, throwing, or explosive hand strikes
Common Mistakes
❌ Too deep dip → turning the movement into a half-squat and losing the explosive rhythm.
❌ Excessive forward lean of the torso → strain on the lower back and reduced power transfer to the barbell.
❌ Starting the press with the arms too early before completing the leg drive → losing the explosive advantage.
❌ Bar path moving forward → increased risk of shoulder injury and lower back pain.
❌ Excessive lower back arch at the top of the movement instead of bracing the core and glutes.
❌ Failing to lock out the elbows at the top of the movement or, conversely, sudden force and rough locking.
❌ Forgetting to breathe and brace → reduced core stability and potential loss of control.
Breathing Pattern
🌬️ Inhale:
- Before starting each repetition, take a deep breath and brace your core.
💨 Exhale:
- Exhale during the explosive drive and press the barbell upward.
⚠️ In heavy sets, many athletes use a short Valsalva maneuver (holding the breath briefly during the drive and press, then exhaling at the top of the movement). For individuals with blood pressure or heart issues, this should be done under medical supervision.
ROM Guidelines
🔵 Dip:
Only a short and controlled bend in the knees and hips (about 10-15% of the squat range).
🔵 Press:
Move the barbell from the front of your shoulders to overhead, with fully extended elbows at the top.
At the top of the movement, the bar should be nearly aligned with your ears and the center of your feet (not in front).
🔵 Return:
Lower the bar back to the starting point (on the front of your shoulders) under control; avoid letting the bar “fall” onto your body.
Precautions & Contraindications
⚠️ Acute shoulder, elbow, or wrist issues → Start with lighter weights or use alternative versions.
⚠️ Individuals with lower back pain or weak core muscles should focus on strengthening the core and learning proper bracing first.
⚠️ Ensure sufficient overhead space; avoid performing the movement under a low ceiling or short equipment.
⚠️ Always ensure the rack segments are locked and the barbell collars are secure.
Variations & Alternatives
🔹 Dumbbell Push Press – Increases engagement of stabilizer muscles and corrects asymmetry.
🔹 Kettlebell Push Press – Similar pattern with different forearm and shoulder involvement.
🔹 Single-Arm Push Press – Single-arm version to strengthen anti-rotational core and correct imbalances.
🔹 Barbell Strict Overhead Press – Removes leg assistance to focus more on shoulder strength.
🔹 Thruster (Front Squat + Push Press) – Combines front squat and push press for heavy metabolic training.
🔹 Landmine Push Press – Suitable option for those with shoulder mobility restrictions in vertical pressing.
Advanced Biomechanics
🧠 The push press is an example of Triple Extension: Simultaneous extension of the ankle, knee, and hip, generating a large vertical force.
🧠 The transfer of force from the ground to the barbell occurs through a continuous kinetic chain (Ground Reaction Force → legs → hips → torso → shoulders → barbell); any weakness in this chain reduces output power.
🧠 Keeping the bar close to the body’s centerline shortens the lever arm and reduces stress on the shoulders and lower back.
🧠 Proper core bracing reduces shear forces on the lumbar spine during the drive and lockout phases.
Programming Tips
📌 For power and explosive strength:
3–6 sets × 3–5 reps
Rest 2–3 minutes between sets
Intensity around 65–85% of 1RM (one-rep max)
📌 For shoulder and tricep hypertrophy:
3–4 sets × 6–10 reps
Rest 90–120 seconds
Explosive upward movement, controlled descent
📌 Placement in the program:
At the beginning of an upper body workout or a full-body power day, before more fatiguing movements like bench press or seated overhead press.
📌 Suggested combination:
Superset with an overhead pulling movement (such as Pull-Up or Lat Pulldown) to balance force in the shoulder girdle.
In performance programs, plyometric upper body exercises (Medicine Ball Throws) can be added after the push press.
💠 Muscle Involvement
✅ The barbell push press is a full-body movement; however, the primary focus is on the shoulder and tricep muscles during the press phase, and the legs and hips during the dip-drive phase. Core muscles play a crucial role throughout the movement to maintain spinal stability.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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References
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