What is the difference between push press and strict press?

The push press uses a leg dip and drive to help propel the bar overhead, while the strict press relies solely on upper body strength with no leg involvement. This allows you to handle approximately 10 to 20 percent more weight on the push press.

Should my elbows be high or low in the starting position?

Your elbows should be slightly forward and up to create a stable shelf for the bar on your front shoulders, similar to a front squat rack position. This position allows for a more efficient transfer of leg drive into the bar during the press.

How fast should the dip be in a push press?

The dip should be quick and controlled, taking about one second down. A fast dip allows you to use the stretch reflex and immediately reverse direction to maximize leg drive into the bar.

Push Press (Barbell)

The push press is a barbell overhead pressing movement that uses a dip and leg drive to propel the bar upward, allowing you to lift more weight than a strict press. It suits lifters looking to build overhead strength, power, and shoulder mass while training the full kinetic chain.

Muscle group: Shoulders
Primary muscles: deltoids, triceps, quadriceps
Equipment: Barbell

How to do the Push Press (Barbell)

Stand with feet hip-width apart and the barbell racked across your front shoulders, elbows slightly forward, hands just outside shoulder width.
Dip down by bending your knees slightly while keeping your torso upright and core braced.
Reverse the dip explosively by driving through your legs to extend your hips and knees, using this momentum to press the bar overhead.
Lock out the barbell directly over your midfoot with arms fully extended and shoulders shrugged up toward your ears.
Lower the bar back to your front shoulders with control and reset for the next rep.

Form tips

Keep your torso vertical during the dip to transfer leg drive efficiently into the bar rather than leaning forward.
Drive the bar in a straight vertical path close to your face by moving your head back slightly as the bar passes.
Finish each rep with the bar stacked over your midfoot and hips fully extended to maintain balance and maximize lockout strength.

Common mistakes

Dipping too deep or slowly: this wastes the stretch reflex and reduces the power you can generate from your legs.
Pressing before the leg drive finishes: this turns the movement into a strict press and defeats the purpose of using momentum.
Letting the bar drift forward: this creates a longer, less efficient bar path and puts unnecessary stress on your shoulders.

Sets and reps

For strength, perform 3 to 5 sets of 3 to 5 reps with heavier loads; for hypertrophy, use 3 to 4 sets of 6 to 10 reps with moderate weight.

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Frequently asked questions

What is the difference between push press and strict press?: The push press uses a leg dip and drive to help propel the bar overhead, while the strict press relies solely on upper body strength with no leg involvement. This allows you to handle approximately 10 to 20 percent more weight on the push press.
Should my elbows be high or low in the starting position?: Your elbows should be slightly forward and up to create a stable shelf for the bar on your front shoulders, similar to a front squat rack position. This position allows for a more efficient transfer of leg drive into the bar during the press.
How fast should the dip be in a push press?: The dip should be quick and controlled, taking about one second down. A fast dip allows you to use the stretch reflex and immediately reverse direction to maximize leg drive into the bar.

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