Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Shoulders

Push Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also triceps, quads, glutes

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Dip
3Top
Main musclesAlso working
  1. 1Short, sharp dip at the knees
  2. 2Drive up hard with the legs
  3. 3Punch the bar overhead to lockout

Most common mistake

Dipping too deep and turning it into a squat.

Watch a demo

Good for

  • Ranked #3 for functional
  • Carries straight over to functional

Compare with

vs Thrustervs Wall Ballvs Air Bike
B
For american football
#28 of 35
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
TransferStrong
Injury protectionFair
PracticalityStrong

Leg drive into a fast press, like punching out into a block.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ANeck Curl & ExtensionOther
  • ABroad JumpBodyweight
  • ABarbell Back SquatBarbell

Takes

None yet
needed to post
280