Barbell Push Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Lateral Deltoid, Quadriceps

Secondary muscles

Triceps, Glutes, Core, Traps

Equipment

Barbell

Movement pattern

Vertical Push (Push force)

Difficulty

Intermediate

Working rep range

4-6 reps per set

Between-set interval

150 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Dip straight down 10 cm at the knees and hips while keeping your torso vertical.
2. Drive explosively through your legs and transfer that momentum directly into the overhead press.
3. Lock out with the bar stacked over your mid-foot and lower smoothly to the front rack.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Machine Overhead Shoulder Press	Machine swap	Machine
Standing Resistance Band Overhead Press	Bands swap	Bands
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell
Shoulder Pike Push-Up	Bodyweight swap	Bodyweight
Single-Arm or Double Kettlebell Push Press	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.