Which muscles does the push press work?

The push press mainly works your shoulders. It also involves your triceps and quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the push press in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Push Press: how to do it and muscles worked

The push press mainly works your shoulders, with help from your triceps and quadriceps. You need a barbell.

Muscles worked

Main

Shoulders

Helping

How to do the push press

1
Stand with feet shoulder-width apart and hold a barbell at your upper chest with hands just outside your shoulders. Keep your elbows slightly forward and your torso upright.
2
Dip your knees slightly, then drive your legs up explosively and press the bar overhead as your legs extend. Lock your arms out with the bar over your mid-foot.
3
Lower the bar to your chest, bending your knees slightly. Breathe in at the bottom and out as you press.

Form tip: Keep the dip short and vertical; do not lean back or bend your hips forward, as the power comes from your legs.

Common questions

Which muscles does the push press work?: The push press mainly works your shoulders. It also involves your triceps and quadriceps.
What equipment do I need for the push press?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the push press in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.