{"id":47666,"date":"2022-11-30T11:38:00","date_gmt":"2022-11-30T11:38:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47666"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"push-press-muscles-worked","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/","title":{"rendered":"Push Press Muscles Worked, Variations And Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#What_Is_The_Push_Press\" >What Is The Push Press?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#What_Muscles_Are_Worked_For_Push_Press\" >What Muscles Are Worked For Push Press?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#What_Are_The_Variations_Of_The_Push_Press\" >What Are The Variations Of The Push Press?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#How_To_Do_The_Push_Press_Properly\" >How To Do The Push Press Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#What_Are_The_Benefits_Of_The_Push_Press\" >What Are The Benefits Of The Push Press?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Increasing_Flexibility_And_Range_Of_Motion\" >Increasing Flexibility And Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Improved_Full_Body_Strength_And_Power\" >Improved Full Body Strength And Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Improved_Posture\" >Improved Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Calorie_Burn\" >Calorie Burn<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#How_To_Incorporate_The_Push_Press_Into_Your_Workout\" >How To Incorporate The Push Press Into Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Tips_For_Beginners\" >Tips For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Choosing_The_Right_Weight\" >Choosing The Right Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Lift_With_Good_Form\" >Lift With Good Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Use_A_Spotter\" >Use A Spotter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Cool_Down\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The human body can perform seven fundamental movements\u2014pull, push, hinge, squat, lunge, rotate and gait. Pushing motions in everyday life involve pushing objects away from us, such as opening a door or closing a drawer.\u00a0<\/span><span style=\"font-weight: 400;\">In fitness and strength training, however, pushing motions are used to build muscles and increase explosive power. A popular example of a push exercise is the push press. <\/span><span style=\"font-weight: 400;\">The push press primarily works the shoulders. It&#8217;s a good exercise for building shoulder strength and mobility. The muscles of the chest, triceps and core must also work in order to perform the push press effectively.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll discuss the muscles used in the push press, the variations and benefits.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Push_Press\"><\/span><strong>What Is The Push Press?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many are familiar with the overhead press\u2014a compound movement that mainly works the shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The push press is a variation of the overhead press, but instead of relying solely on upper body strength to lift the weight, it uses an explosive drive from the lower body to move heavier weights and create momentum (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01096-8\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because the push press involves a similar motion to the jerk, you&#8217;ll be forgiven for confusing the two. The main difference between them is that the jerk requires a split stance with one foot in front of the other, whereas the push press does not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, while performing the <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">push press<\/a>, you only bend your knees once when you initiate the explosive movement; whereas in the jerk, you need to bend your knees twice (once when driving the weight up and again when receiving the weight).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Are_Worked_For_Push_Press\"><\/span><strong>What Muscles Are Worked For Push Press?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just like other exercises, the push press targets primary <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">muscles<\/a> and also engages other muscles to help move the weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Primarily, the push press works the front deltoid muscles. These are the muscles located at the front of the shoulder and are responsible for pressing overhead movements (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01096-8\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making your front deltoids stronger has several advantages, such as better posture and enhanced shoulder mobility (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/september-2014\/4972\/dynamite-delts-ace-research-identifies-top-shoulder-exercises\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For those looking for defined, stronger, and bigger front deltoids, this will make your shoulders look more impressive<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The push press also engages the:<\/span><\/p>\n<ul>\n<li><b>Lateral deltoids &#8211; <\/b>t<span style=\"font-weight: 400;\">hese are the muscles located on the sides of the shoulder that help with abduction and upward rotation.<\/span><\/li>\n<li><b>Quads &#8211; <\/b><span style=\"font-weight: 400;\">while you drive with your legs, your quads help extend the hips and knees.<\/span><\/li>\n<li><b>Glutes &#8211;<\/b><span style=\"font-weight: 400;\"> as you push with your legs, your glutes help stabilize the body and drive the movement.<\/span><\/li>\n<li><b>Triceps &#8211;<\/b><span style=\"font-weight: 400;\"> during the push press, your triceps help stabilize the elbows and support the shoulders in overhead movements.<\/span><\/li>\n<li><b>Lower back &#8211;<\/b><span style=\"font-weight: 400;\"> during the push press, your lower back helps keep you upright and maintain good posture.<\/span><\/li>\n<li><b>Adductors &#8211;<\/b><span style=\"font-weight: 400;\"> your adductors are the muscles that pull your legs together and help keep you balanced while performing the push press.<\/span><\/li>\n<li><b>Core muscles &#8211;<\/b><span style=\"font-weight: 400;\"> working as stabilizers, these muscles help brace your body and keep it in an upright position.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wide-grip-bench-press\/\"><i>Wide Grip Bench Press \u2013 How To Do It &amp; Its Benefits<\/i><\/a><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"push press muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Variations_Of_The_Push_Press\"><\/span><strong>What Are The Variations Of The Push Press?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\">variations<\/a> of the push press that you can incorporate into your strength training routine. Some variations include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell push press &#8211;<\/b><span style=\"font-weight: 400;\"> this variation involves using two dumbbells instead of a barbell. This is a great way to target the stabilizer muscles in your shoulders and arms. It&#8217;s especially useful if you have a weaker side and need to work on balancing strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One-arm push press &#8211; <\/b><span style=\"font-weight: 400;\">this variation requires you to use only one arm at a time. It&#8217;s an excellent way to target one shoulder at a time and work on strength and stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kettlebell push press &#8211; <\/b><span style=\"font-weight: 400;\">this variation involves using two kettlebells and is ideal for those who want to build core stability. You may need to practice with a lighter weight at first, as the kettlebells can be a bit awkward to handle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One-arm kettlebell push press &#8211;<\/b><span style=\"font-weight: 400;\"> as the name suggests, this variation involves using one kettlebell instead of two. It&#8217;s a great way to work on your unilateral strength and stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell push press &#8211;<\/b><span style=\"font-weight: 400;\"> this variation involves using a barbell and is the most difficult of all the push press variations. It requires a larger range of motion and more control over the weight than its counterparts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Landmine push press &#8211;<\/b><span style=\"font-weight: 400;\"> this variation is best suited for those looking to increase their overhead mobility and stability. You&#8217;ll need to use a landmine apparatus for this variation, which is a long bar that&#8217;s secured to the floor by one end.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_The_Push_Press_Properly\"><\/span><strong>How To Do The Push Press Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To perform the push press <a href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\">correctly<\/a>, make sure to follow these steps:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your toes slightly turned out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the barbell at chest level, with your elbows pointing out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly. Drive your legs up, using the momentum from your legs to help press the barbell up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the movement, keep your chest open and your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the barbell to chest level, pushing your hips back and bending your knees as you do so.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"push press muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_The_Push_Press\"><\/span><strong>What Are The Benefits Of The Push Press?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The push press is a great full-body <a href=\"https:\/\/betterme.world\/articles\/compression-therapy\/\">exercise<\/a> that engages multiple muscle groups simultaneously. It has several benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increasing_Flexibility_And_Range_Of_Motion\"><\/span><strong>Increasing Flexibility And Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shoulder mobility refers to how well your shoulder can move and extend its range of motion (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Shoulder\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Doing the push press regularly will help increase this <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">flexibility<\/a>, allowing you to better perform other exercises such as the overhead press.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better shoulder mobility also translates to ease of movement in everyday life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your shoulders aren&#8217;t the only joint that benefits from increased mobility while doing the push press. Your wrists get a particularly good stretch, which is great for those who do a lot of typing or writing. It can also improve your grip strength, which is important for those who lift weights.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Full_Body_Strength_And_Power\"><\/span><strong>Improved Full Body Strength And Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push press is a great way to build strength in all parts of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your legs and hip drive the initial <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">movement<\/a>, while your core and upper body balance and stabilize the weight. This helps improve overall strength and power, which is essential for activities such as sprinting or jumping (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24584046\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also a great exercise for athletes who need to quickly generate power and explosiveness. This makes the push press an important part of any sports training program.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><strong>Improved Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push press is an excellent way to <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">improve<\/a> posture, as it requires you to keep your back straight while pressing the barbell overhead. This will help strengthen your core and back muscles, which support your spine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stronger core and back muscles will help keep your posture in check and reduce back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calorie_Burn\"><\/span><strong>Calorie Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to Harvard Health Publishing, a 185-pound person can burn at least 126 calories during a 30-minute weight-lifting session (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The push press is a great exercise for burning calories, as it requires both strength and power. This makes it an effective way to add intensity to your workouts and increase calorie burn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The calorie burn from weight lifting doesn&#8217;t end when the workout is finished. By increasing your muscle mass, weight lifting also helps increase your resting metabolic rate (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ejcn2014216\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This means you&#8217;ll be burning calories even when you&#8217;re not actively exercising.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32224 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Incorporate_The_Push_Press_Into_Your_Workout\"><\/span><strong>How To Incorporate The Push Press Into Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The push press can be done as part of a larger workout. As a compound exercise, it works well with other exercises such as squats and overhead presses. Below are a few complementary exercises that you can use in combination with the push press:\u00a0<\/span><\/p>\n<ul>\n<li><b>Squats &#8211; <\/b><span style=\"font-weight: 400;\">This full-body exercise engages your core, legs, and glutes.<\/span><\/li>\n<li><b>Overhead Press &#8211; <\/b><span style=\"font-weight: 400;\">This exercise focuses on the shoulders, triceps, and upper back.<\/span><\/li>\n<li><b>Bent Over Row &#8211; <\/b><span style=\"font-weight: 400;\">This exercise targets the upper back, lats, and biceps.<\/span><\/li>\n<li><b>Pull-ups &#8211; <\/b><span style=\"font-weight: 400;\">This exercise engages the lats, biceps, and forearms.<\/span><\/li>\n<li><b>Push-ups &#8211; <\/b><span style=\"font-weight: 400;\">This exercise targets the chest, triceps, and shoulders.<\/span><\/li>\n<li><b>Lateral raises &#8211;<\/b><span style=\"font-weight: 400;\"> This exercise focuses on the shoulders and upper arms.<\/span><\/li>\n<li><b>Face pull &#8211; <\/b><span style=\"font-weight: 400;\">This exercise targets the rear deltoids and upper back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By combining these exercises with the push press, you can create an effective full-body workout. Aim for 3-4 sets of 8-12 repetitions, with a minute or two of rest between sets. As you get stronger, you can gradually increase the weight for a more challenging workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also incorporate the push press into HIIT (High-Intensity Interval Training) workouts. Simply perform a few sets of push presses in between sprints or other cardiovascular exercises. This will help increase calorie burn and muscular endurance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0531556521000966?via%3Dihub\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\"><i>Sled Push Workout: How To Use It To Build Power, Speed, And Endurance<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Beginners\"><\/span><strong>Tips For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to the push press, here are a few tips for getting started:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choosing_The_Right_Weight\"><\/span><strong>Choosing The Right Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When choosing the weight for your push press, start light and gradually increase it over time. It&#8217;s better to focus on good form rather than trying to lift too much weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine your base weight, try to do 10-12 reps with good form. You can use this weight as your starting point and gradually increase it over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"push press muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your push press, warm up with a few dynamic stretches that target the muscles you\u2019ll be using. This will help get your body ready for the exercise and reduce the risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, you want to focus on stretching the shoulders, chest, and triceps. This will help loosen up your muscles and improve your range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some ideal warm-up exercises for the push press and how to perform them:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm Rotations &#8211;<\/b><span style=\"font-weight: 400;\"> Stand with your feet shoulder-width apart and rotate your arms in circles 10 times in each direction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral Arm Raises &#8211; <\/b><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and raise your arms straight out to the sides 10 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm Crosses &#8211; <\/b><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and cross one arm over the other. With each crossing, slightly rotate your arms from side to side 10 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest Openers &#8211; <\/b><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and clasp your hands behind your back. Open your chest by pushing your arms outwards 10 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder Rolls &#8211;<\/b><span style=\"font-weight: 400;\"> Stand with your feet shoulder-width apart and roll your shoulders 10 times in each direction.<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32186 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1024x576.png\" alt=\"push press muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lift_With_Good_Form\"><\/span><strong>Lift With Good Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019re ready to begin your push press, make sure you maintain good form throughout the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin by standing tall with your feet shoulder-width apart, your arms extended in front of you, and your core engaged. As you lift the weight up, keep your back straight and your core tight to ensure proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to use a full range of motion when doing the push press. Instead of stopping the movement halfway, go through a full range of motion each time. This will ensure that all the muscles are engaged and help you get the most out of the exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Spotter\"><\/span><strong>Use A Spotter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having a spotter is always a good idea when doing any type of strength training. This will help make sure that you\u2019re using proper form and can get help if needed.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down\"><\/span><strong>Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle soreness is common after performing the push press, so it\u2019s important to cool down properly. Start by doing a few stretches that target the muscles you worked. This will help reduce soreness and improve recovery time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21735398\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can then finish off your cool-down with a few minutes of light cardiovascular exercises. This will help flush lactic acid out and reduce post-workout fatigue (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The push press is an effective exercise for building strength and power in your shoulders, arms, and core. It works several muscles at once, which can help you quickly improve your overall strength and power. There are several variations of the push press that you can try in order to target different muscle groups and challenge yourself.<\/span><\/p>\n<p>&nbsp;<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Press_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>The human body can perform seven fundamental movements\u2014pull, push, hinge, squat, lunge, rotate and gait. Pushing motions in everyday life involve pushing objects away from us, such as opening a door or closing a drawer.\u00a0In fitness and strength training, however, pushing motions are used to build muscles and increase explosive power. A popular example of [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":47667,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-47666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Push Press Muscles Worked, Variations And Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 PUSH PRESS MUSCLES WORKED \u27a4 make it a great exercise for building strength and power in the shoulders, arms, and core. Get tips on how to do it with good form, how much weight to use, and what warm-up exercises to do.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push Press Muscles Worked, Variations And Benefits\" \/>\n<meta property=\"og:description\" content=\"The \u2605 PUSH PRESS MUSCLES WORKED \u27a4 make it a great exercise for building strength and power in the shoulders, arms, and core. Get tips on how to do it with good form, how much weight to use, and what warm-up exercises to do.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c9db73e87ae84c758c714db7e5205144\"},\"headline\":\"Push Press Muscles Worked, Variations And Benefits\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\"},\"wordCount\":2190,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The human body can perform seven fundamental movements\u2014pull, push, hinge, squat, lunge, rotate and gait. Pushing motions in everyday life involve pushing objects away from us, such as opening a door or closing a drawer.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In fitness and strength training, however, pushing motions are used to build muscles and increase explosive power. A popular example of a push exercise is the push press. <\/span><span style=\\\"font-weight: 400;\\\">The push press primarily works the shoulders. It's a good exercise for building shoulder strength and mobility. The muscles of the chest, triceps and core must also work in order to perform the push press effectively.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll discuss the muscles used in the push press, the variations and benefits.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Push Press?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Many are familiar with the overhead press\u2014a compound movement that mainly works the shoulders.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The push press is a variation of the overhead press, but instead of relying solely on upper body strength to lift the weight, it uses an explosive drive from the lower body to move heavier weights and create momentum (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01096-8\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Because the push press involves a similar motion to the jerk, you'll be forgiven for confusing the two. The main difference between them is that the jerk requires a split stance with one foot in front of the other, whereas the push press does not.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Furthermore, while performing the <a href=\\\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\\\">push press<\/a>, you only bend your knees once when you initiate th ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\",\"url\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\",\"name\":\"Push Press Muscles Worked, Variations And Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The \u2605 PUSH PRESS MUSCLES WORKED \u27a4 make it a great exercise for building strength and power in the shoulders, arms, and core. 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Get tips on how to do it with good form, how much weight to use, and what warm-up exercises to do.","og_url":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c9db73e87ae84c758c714db7e5205144"},"headline":"Push Press Muscles Worked, Variations And Benefits","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/"},"wordCount":2190,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The human body can perform seven fundamental movements\u2014pull, push, hinge, squat, lunge, rotate and gait. Pushing motions in everyday life involve pushing objects away from us, such as opening a door or closing a drawer.\u00a0<\/span><span style=\"font-weight: 400;\">In fitness and strength training, however, pushing motions are used to build muscles and increase explosive power. A popular example of a push exercise is the push press. <\/span><span style=\"font-weight: 400;\">The push press primarily works the shoulders. It's a good exercise for building shoulder strength and mobility. The muscles of the chest, triceps and core must also work in order to perform the push press effectively.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we'll discuss the muscles used in the push press, the variations and benefits.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is The Push Press?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Many are familiar with the overhead press\u2014a compound movement that mainly works the shoulders.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The push press is a variation of the overhead press, but instead of relying solely on upper body strength to lift the weight, it uses an explosive drive from the lower body to move heavier weights and create momentum (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01096-8\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Because the push press involves a similar motion to the jerk, you'll be forgiven for confusing the two. The main difference between them is that the jerk requires a split stance with one foot in front of the other, whereas the push press does not.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Furthermore, while performing the <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">push press<\/a>, you only bend your knees once when you initiate th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/","url":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/","name":"Push Press Muscles Worked, Variations And Benefits - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1780907327-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The \u2605 PUSH PRESS MUSCLES WORKED \u27a4 make it a great exercise for building strength and power in the shoulders, arms, and core. 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