Push Press
Muscles worked: Front delts (assisted by triceps, quads, traps).
How to do it
- Hold a barbell racked on your front shoulders, feet hip-width.
- Dip a few inches by bending the knees, keeping your torso upright.
- Drive explosively through your legs and press the bar overhead to lockout.
- Lower it back to your shoulders under control before the next rep.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Shallow knee dip, then drive the bar with the legs
- Finish the press strict overhead
Logging it
IronPack suggests working in the 3 to 6 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated DB Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
Track the push press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.