Push Press Mistakes to Avoid
Dipping forward — the dip must be vertical (like a mini squat). Leaning forward sends the bar in front of you and wastes the leg drive.
Dipping too deep — 4-6 inches is plenty. Too deep turns it into a thruster and wastes time at the bottom.
Not timing the press with the drive — the arm press should begin the instant the leg drive peaks. A gap between the drive and press wastes the momentum.
Calling it a strict press — if you're using leg drive, it's a push press, not a strict press. Know which one you're doing and why.
Push Press Muscles Worked
The push press targets the shoulders and triceps for the pressing portion, while the quads and glutes generate the initial drive. The core stabilizes the torso throughout. It allows 20-30% more weight overhead than strict pressing.
Push Press FAQ
Push press vs strict press?
Strict press is pure shoulder strength — no leg drive. Push press uses leg drive to handle more weight. Push press overloads the lockout and builds power. Strict press builds more shoulder-specific strength. Use both.
How much more can I push press than strict press?
Typically 20-30% more. If you strict press 60kg, you might push press 75-80kg.
Is push press cheating?
No — it's a different exercise with a different purpose. The leg drive is intentional. It overloads the shoulders in the lockout and builds explosive full-body power that strict pressing can't.
Push press or push jerk?
Push press has one dip (drive up, press out). Push jerk has two (drive up, then dip under the bar to catch it). Push press is simpler and builds more pressing strength. Push jerk allows more weight but is more technical.