What is the Push Press?

The push press is a powerful overhead movement that combines the strength and control of a strict press with the dynamic power of the legs. Unlike the strict press, the push press allows lifters to use a slight knee and hip drive to press the weight overhead, transferring lower-body momentum into upper-body strength. This makes the push press a versatile movement for building strength, power, and athleticism.

Benefits of the Push Press

1. Enhanced Power and Strength: The push press targets the shoulders, triceps, and core while engaging the glutes, quads, and hips. By using leg drive, it allows you to lift heavier weights than in a strict press, which promotes upper-body strength and overall power.

2. Core and Stability Development: With weight being pressed overhead, the core muscles are engaged to stabilize the spine and prevent leaning, enhancing stability and balance.

3. Functional Athleticism: The push press is a compound movement that recruits multiple muscle groups and mimics real-life activities where the legs and upper body work together. This movement is excellent for athletes needing explosive strength and is commonly used in CrossFit, Olympic weightlifting, and strength training.

4. Increased Caloric Burn: Compound exercises like the push press engage multiple large muscle groups, which can boost caloric burn and improve metabolic conditioning, making it ideal for those seeking functional strength along with fat loss.

5. Improved Overhead Movements: Regular push press training helps improve other overhead lifts, such as the jerk and the snatch, by increasing upper-body strength and teaching efficient use of the legs to aid in pressing movements.

How to Perform the Push Press

1. Set Up: Stand with your feet shoulder-width apart and grip the barbell slightly wider than shoulder-width. Position the bar on your front rack, with elbows slightly forward and wrists neutral.

2. Dip: Begin by bending the knees and dipping the hips slightly to create momentum. The dip should be controlled, with your torso remaining upright.

3. Drive and Press: Use the power from your legs to explosively extend your knees and hips, simultaneously pressing the barbell overhead. Focus on extending through your shoulders and fully locking out your elbows at the top.

4. Lock and Lower: Once the bar is overhead, stabilize by engaging your core and shoulders. Then, lower the bar back to the starting position with control, preparing for the next rep.

5. Breathing: Inhale as you dip, then exhale powerfully as you drive the bar overhead. This rhythm will help maintain stability and control throughout the movement.

Pro Tips for the Push Press

• Avoid Overarching: Keep your core tight throughout to prevent excessive arching in the lower back, which can lead to strain.
• Efficient Dip Depth: Don’t dip too low; a shallow, controlled dip will generate enough power while keeping the torso aligned for a powerful press.
• Grip Adjustment: If flexibility allows, a wider grip can reduce shoulder strain and provide a better pressing angle.
• Progress Gradually: Start with lighter weights to perfect the form before adding heavier loads to build strength safely.