What Are the Benefits of the Barbell Push Press?

The push press is a simplified version of the jerk, the last part of the Olympic clean and jerk lift. Essentially a barbell shoulder press with added leg drive, the push press is an advanced exercise used by bodybuilders, weightlifters, athletes and other serious exercisers. The complex nature of the push press, especially when combined with heavy weights, means it should be performed carefully and with good technique.

  1. Push Press Performance

    • Hold the barbell across the front of your shoulders using an overhand and slightly wider than shoulder-width grip. Your elbows should be below and slightly in front of your hands. With your chest up, abs braced tightly and your lower back slightly arched, bend your knees and descend into a quarter squat. Extend your legs explosively and use this momentum to drive the weight up and overhead to full arm extension. Lower the bar back to your shoulders and repeat.

    Improved Coordination

    • The push press is a complex movement involving every joint in your body and a large percentage of your muscles. These joints and muscles must work together in a harmonious and efficient fashion if your lift is going to be successful. Coordinated movements are important in sports and many everyday activities. Performing complex movements like the push press will enhance your coordination.

    Increased Power

    • Power is your ability to generate force quickly and is an important quality in sports that involve punching, kicking, sprinting, jumping and throwing. As the push press uses the arms, trunk and legs simultaneously, it can be considered a total-body power exercise. Where the standing barbell shoulder press is performed slowly, the push press is performed very explosively. It is this quick movement that makes the push press a power exercise.

    Increased Muscle Overload

    • The push press allows you to lift heavier weights than when you perform a standing shoulder press. This is because your legs initiate the movement so your arms get some assistance in driving the weight upward. However, if you then lower the weight under control, you expose your muscles to more work than normal. The lowering phase of an exercise is called an eccentric contraction. Emphasizing the lowering phase of an exercise is an effective way to overload your muscles and increase your strength.