Barbell Push Press

Learn how to do Barbell Push Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Shoulders TricepsChest Short barOlympic Barbell

Barbell Push Press is a Short bar/Olympic Barbell exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Barbell Push Press

A dynamic movement combining a lower body dip with an explosive barbell overhead press to develop upper body strength and power.


Instructions:


  • Stand with feet shoulder-width apart, barbell resting on the front of your shoulders, hands slightly wider than shoulder-width.

  • Engage your core and keep your chest up.

  • Bend your knees slightly into a quarter squat, keeping heels on the ground.

  • Explosively extend your hips and knees while driving the bar overhead.

  • Fully extend arms without locking elbows aggressively.

  • Lower the bar back to the shoulders under control and repeat.


Common mistakes:


  • Using too much leg drive, turning it into a push jerk.

  • Leaning back excessively, stressing the lower back.

  • Not engaging the core during the press.

  • Allowing elbows to drop too low before pressing.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleChest
EquipmentStraight Bar
EquipmentOlympic Barbell

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Push Press

Type
Short bar exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Chest
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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Barbell Overhead Press
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FAQ: Barbell Push Press

What muscles does Barbell Push Press work?

Barbell Push Press primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.

How do you do Barbell Push Press correctly?

A dynamic movement combining a lower body dip with an explosive barbell overhead press to develop upper body strength and power. Instructions: Stand...

Is Barbell Push Press good for beginners?

Barbell Push Press has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Push Press?

Barbell Push Press requires: Short bar, Olympic Barbell.

What are the benefits of Barbell Push Press?

Barbell Push Press strengthens the Shoulders, engages the Triceps and Chest, builds functional strength using Short bar, Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Push Press?

Similar exercises to Barbell Push Press include Arm Circles – Small to Large, Barbell Overhead Press, Barbell Upright Row, Dumbbell Arnold Press – Seated. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Push Press better than Arm Circles – Small to Large?

Both Barbell Push Press and Arm Circles – Small to Large target the Shoulders. Barbell Push Press uses Short bar, Olympic Barbell, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Overhead Press
MET 5

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Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells
Dumbbell Bent Over Reverse Fly
MET 3.5

Dumbbell Bent Over Reverse Fly

  • Dumbbells

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