How to do the Push Press, step by step
- Rest the bar on the front of your shoulders, feet hip-width.
- Brace your core and take a short, straight dip.
- Drive your legs explosively and transfer the momentum into the bar.
- Press the bar with your arms to full lockout.
- Lower the bar under control back to your shoulders.
Common mistakes and how to fix them
- Dipping forwardgo straight down, weight on your whole foot
- Re-dipping under the bardon't bend your knees to catch, otherwise it's a push jerk
- Pressing before the legs finishdrive with the legs first, then press
How to scale the Push Press
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Dumbbell Push Press
- Push Press with an empty bar
- Strict Press
What's a good Push Press?
A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.
| Level | Men | Women |
|---|---|---|
| Elite | from 1.3 × | from 0.9 × |
| Advanced | from 1 × | from 0.7 × |
| Intermediate | from 0.75 × | from 0.52 × |
| Beginner | from 0.55 × | from 0.38 × |
Compare all strength standards
Benchmarks with Push Press
- Fight Gone Bad3 rounds, 1 min each: Wall Ball, SDHP 34 kg, Box Jump, Push Press 34 kg, Row (kcal)
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Andi100 Hang Power Snatches, 100 Push Press, 100 Sumo Deadlift High Pulls, 100 Front Squats – all at 30 kg
- Danny20 min AMRAP: 30 Box Jumps 61 cm, 20 Push Press 52.5 kg, 30 Pull-ups
- Jack20 min AMRAP: 10 Push Press 52.5 kg, 10 KB Swings 24 kg, 10 Box Jumps 61 cm
- Open 12.318 min AMRAP: 15 Box Jumps 61 cm, 12 Push Press 52.5 kg, 9 Toes-to-Bar
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.