Push Press
The Push Press primarily targets your Shoulders, with support from Quadriceps, Triceps. It requires barbell and is best suited to expert lifters.
Expert level · Equipment: Barbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Quadriceps, Triceps
How to perform Push Press
- Instructions coming soon.
Sample sets & reps for Push Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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