Push Press
Trains the shoulders. You need a barbell. 2 of our free programs use it, across 11 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Push Press
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
4×10 @ 50%the shape they run most (1 session)
2:30typical rest between sets
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL: Jacked & Tan 2.0 | Upper — OHP | 4×10 @ 50%4×8 @ 60%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Olympic Lifter | Power & Overhead | 4×3–5 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Push Press progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Push Press trains
Technique
How to do the Push Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing each other. Keep your elbows close to your body.
- Slightly bend your knees and lower your body into a quarter squat, then explosively extend your legs and perform a light jump to drive the dumbbells upward.
- Press the dumbbells overhead by extending your arms fully, locking out your elbows at the top of the movement.
- Lower the dumbbells back to shoulder height in a controlled manner and repeat for the desired number of repetitions.
Form cues
Getting it right
- Use the power generated from your legs and the light jump to help drive the dumbbells overhead.
- Use a weight that allows you to perform the exercise with proper form.
- Maintain a slight bend in your knees to absorb the impact of the weights.
Substitutes
Swap Push Press for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Push Press for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.