Push Press
The Push Press is an explosive compound exercise that combines a partial squat (dip) and leg drive with an overhead barbell press. It primarily targets the shoulders and triceps while utilizing the lower body to generate momentum and power.
Since the Push Press relies heavily on explosive power and central nervous system readiness, the AI analyzes your sleep quality and HRV to determine if you are primed for this high-demand movement. If your recovery data indicates fatigue, the app may automatically adjust your load or volume to prevent injury while still stimulating muscle growth. Additionally, by tracking your RPE and weight progression, the AI ensures you are overloading the deltoids effectively without compromising the specific timing and coordination required for safe execution.
Form Cues
- Keep your weight on your heels and core braced during the dip
- Drive explosively through your legs to launch the bar off your shoulders
- Squeeze your glutes and fully extend your hips before pressing with your arms
- Push your head through the "window" created by your arms at the top
- Control the bar back down to your shoulders by bending your knees to absorb impact
- Don't turn the dip into a full squat; keep it shallow and quick
- Don't press with your arms before your hips are fully extended
- Don't hyperextend or arch your lower back as the weight goes overhead
- Don't let your heels lift off the floor during the dip phase
- Don't look up at the bar; keep your gaze forward
Common Mistakes
- Pressing with the arms too early
- Dipping too deep or too slowly
- Excessive lower back arching
- Pushing the bar forward instead of vertically
- Landing with locked knees
Muscles Worked
The Push Press is a powerhouse movement that primarily builds the anterior deltoids and triceps through explosive overhead extension. Unlike a strict press, it heavily recruits the quadriceps and glutes to generate initial momentum, allowing you to handle heavier loads and overload the upper body musculature.
Primary
Secondary
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