Push Press
- Primary musclesShoulders
- EquipmentBarbell
- LevelExpert
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Push Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
12 stepsUse the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
Slightly flex the hips and knees, keeping torso erect.
Immediately follow with an explosive push upward by extending the knees.
Keep torso erect and tensed.
At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
At maximum plantar flexion, push bar from the shoulders.
Push the bar with the arms to a fully extended elbow position overhead.
Lower bar to shoulders.
Flex hips and knees slightly as bar touches shoulders.
Straighten the hips and knees before the upward movement phase begins again.
Exhale through the sticking point of the upward movement phase.
Inhale during the downward movement phase.
Upward Movement Phase:
Downward Movement Phase:
Breathing:
Similar exercises
All Shoulders exercises · 72
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.