What muscles does Push Press work?

Push Press primarily targets the Front Delt, Side Delt, with secondary involvement from the Triceps, Quads, Core. It is a compound vertical push movement.

What is the best rep range for Push Press?

The typical effective rep range for Push Press is 3 to 6 reps per set using Barbell.

What are the most common mistakes on Push Press?

Common form errors on Push Press include: Dipping too deep or folding torso forward; Re-bending knees under the bar at lockout. Focus on: Dip 3 to 4 inches with upright torso and knees forward; Drive aggressively through legs to propel bar upward; Lock out bar directly over crown of head.

All Exercises

Vertical Push · Compound

Push Press

Targets Front Delt, Side Delt with an optimal working range of 3–6 reps.

Calculate Push Press 1RM Explore Programs (0)

Primary Muscles

Front Delt, Side Delt

Secondary: Triceps, Quads, Core

Typical Rep Range

3–6 reps

Shoulder Dominant

Equipment Tier

Barbell & Rack

Barbell

Movement Profile

Intermediate · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Push Press:

1 Dip 3 to 4 inches with upright torso and knees forward
2 Drive aggressively through legs to propel bar upward
3 Lock out bar directly over crown of head

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Dipping too deep or folding torso forward
✕ Re-bending knees under the bar at lockout

Substitutions & Variations

Similar Exercises to Push Press

Vertical Push Barbell & Rack

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Push Press

Overhead Press

Dumbbell Shoulder Press

Handstand Push-Up

Pike Push-Up

Battle Ropes

Overhead Carry