Barbell Push Press
Barbell Push Press trains 7 of the 18 muscle groups Full Coverage tracks: Front delts 85%, Triceps 60%, Side delts 50%, Quads 35%, Abs 30%, Glutes 25%, Calves 20%.
How to do it
- Set the bar at shoulder height and unrack it onto your front shoulders, feet hip-width.
- Dip by bending your knees a few inches - torso stays vertical.
- Drive out of the dip explosively and let that momentum carry the bar past your head.
- Finish the lockout with your arms, then lower back to your shoulders.
- The dip is shallow and fast. A deep, slow dip turns it into a bad front squat.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 85%
- Triceps 60%
- Side delts 50%
- Quads 35%
- Abs 30%
- Glutes 25%
- Calves 20%
How it compares
Compared with the Barbell Thruster, it loads Quads 35 points lower, Glutes 25 points lower, Abs 10 points lower. Compared with the Overhead Barbell Press, it loads Quads 35 points higher, Glutes 25 points higher, Calves 20 points higher.
Other ways to train this
Other exercises for the Front delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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