Saturday, May 18, 2024

Behind-the-head push-press

IntermediateBehind-the-head push-press

The behind-the-head push-press is a great way to add variety to your overhead press routine. This weightlifting variation starts with the barbell in the back rack position and is then pushed overhead with help from the lower body. It's commonly used for Olympic weightlifting training, but it can also be included in barbell complexes or used for low-rep sets to focus on power and movement quality. This exercise is a great way to build strength and stability in the upper body, while also engaging muscles in the lower body for an effective total body workout. The behind-the-head push-press requires good coordination and control, so it's important to focus on form and technique to ensure you're performing the exercise correctly. As with any overhead press, it's important to also warm up the shoulders and back muscles before beginning. Performing the behind-the-head push-press can be intimidating at first, but with practice and dedication, it can become a great way to challenge yourself and help you reach your fitness goals. It's a great full body exercise that can help you build strength and stability, and it's a great way to add variety and challenge to your workout routine.
Type:
Olympic Weightlifting
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Barbell

Benefits Of This Exercise

  • The behind-the-head push-press is an effective full-body exercise for building power, strength, and coordination.
  • It has excellent carryover to the snatch or clean and jerk, and encourages good overhead mobility and shoulder stability.
  • It is especially effective for targeting the rear deltoids and upper back muscles.
  • Though initially intimidating, with practice and dedication it can be a great way to challenge yourself and help you reach your fitness goals.
  • It is also a great way to add variety and challenge to your workout routine.

Step by Step Instructions For Behind-the-head push-press

  1. Stand with the weight racked on the back of your shoulders.
  2. Position your feet directly under your hips.
  3. Flex your knees slightly without moving your hips backward.
  4. Reverse the direction of your knees as powerfully as possible.
  5. Drive through your heels to create as much speed and force as possible.
  6. Move the barbell in a vertical path as you push it overhead.
  7. Use the momentum generated to extend your arms and finish pressing the weight overhead.
  8. Return to the starting position by using your legs to absorb the impact.
  9. Repeat the exercise for the desired number of repetitions.

Warm Up Tips

  1. Start with some light cardio to get your blood flowing and warm up your muscles. This could include jogging in place, jumping jacks, or cycling on a stationary bike.
  2. Do some dynamic stretches to warm up your shoulders and back muscles. This could include arm circles, shoulder rolls, and torso twists.
  3. Perform some mobility exercises to improve range of motion in your shoulders and upper body. This could include shoulder dislocations with a resistance band or foam rolling your upper back.
  4. Practice the movement pattern of the behind-the-head push-press with an empty barbell or a broomstick. Focus on proper form and technique, and gradually increase the weight as you feel comfortable.
  5. Do a few sets of light warm-up sets with increasing weight to prepare your muscles and joints for the heavier loads. Start with a weight that is easy for you to lift, and gradually increase the weight with each set.
  6. Take breaks between sets to rest and recover. Use this time to stretch any tight muscles and hydrate.
  7. Listen to your body and adjust the weight and intensity as needed. If something doesn't feel right or causes pain, stop and consult with a fitness professional.
  8. After completing your sets of behind-the-head push-press, cool down with some static stretches to help prevent muscle soreness and promote flexibility.

Behind-the-head push-press Safety Tips

  1. Warm up your shoulders and back muscles before starting the exercise to prevent injury.
  2. Focus on maintaining good form and technique throughout the exercise to ensure you’re performing it correctly.
  3. Start with a lighter weight and gradually increase the weight as you become more comfortable and confident with the movement.
  4. Engage your core and maintain a stable lower body position throughout the exercise to prevent any unnecessary strain on your back.
  5. As you dip down, make sure your knees stay directly over your feet and avoid moving your hips backward to maintain proper alignment.
  6. Drive through your heels to generate power and speed, but be mindful not to lift your heels off the ground.
  7. When pressing the weight overhead, extend through your arms and engage your shoulders and upper back muscles.
  8. Lower the weight back to the starting position using your legs to absorb the impact and prevent any strain on your upper body.
  9. Listen to your body and stop if you experience any pain or discomfort. Consult a fitness professional if needed.
  10. Practice and dedication are key to mastering this exercise. Start with lighter weights and gradually increase as you build strength and confidence.

Incorporating Into Other Workouts

One way to incorporate the behind-the-head push-press into your workouts is to include it as part of your Olympic weightlifting training. It can be used as a standalone exercise or included in barbell complexes. You can also perform low-rep sets to focus on power and movement quality. To perform the behind-the-head push-press, start by standing with the weight racked on the back of your shoulders. Position your feet directly under your hips and flex your knees slightly without moving your hips backward. Then, reverse the direction of your knees as powerfully as possible, driving through your heels to create speed and force. As you do this, move the barbell in a vertical path and extend your arms to finish pressing the weight overhead. Finally, return to the starting position by using your legs to absorb the impact. It's important to focus on form and technique when performing the behind-the-head push-press to ensure you're doing the exercise correctly. Warm up your shoulders and back muscles before starting, and gradually increase the weight as you become more comfortable and confident with the movement. The behind-the-head push-press is a challenging exercise that targets the rear deltoids and upper back muscles, while also engaging the lower body for a full-body workout. It can help build strength, power, and coordination, and it's an excellent exercise for improving overhead mobility and shoulder stability. By incorporating this exercise into your workouts, you can add variety and challenge to your routine while working towards your fitness goals.

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