Push-press
The push-press is an overhead press variation that is a great way to increase upper body strength and power. It involves the barbell being pushed up with assistance from the lower body, which helps the weight move through the toughest part of a strict press. This exercise is ideal for barbell complexes, training for any kind of sport, or as an effective shoulder workout.
The push-press is a dynamic exercise that can be used in a variety of ways to increase strength and power. It is a multi-joint movement that engages the entire body and helps to develop functional strength. It can be used to increase explosive power in athletes, as well as to build strength and muscle.
The push-press begins with the barbell being held at shoulder level. From here, the athlete takes a dip and drives the barbell up with a powerful push from the legs. This helps the weight move through the sticking point of a strict press. The athlete should then finish the movement with an overhead press.
The push-press is a great exercise for athletes who want to increase their power and strength. It can be used as part of a barbell complex, as well as to build shoulder strength and muscle. It is a dynamic exercise that engages the entire body and can help to develop functional strength.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- Builds full-body power, strength, and coordination
- Allows you to put heavier weight overhead than with a strict press
- Works for low reps and moderate to high reps
- Great full-body move with a shoulder emphasis
- Engages the entire body, helping to develop functional strength
- Dynamic exercise that can be used to increase explosive power in athletes
- Can be used to build strength and muscle
- Begins with the barbell held at shoulder level, then pushed up with a powerful push from the legs
- Ideal for barbell complexes, training for any kind of sport, or as an effective shoulder workout
Step by Step Instructions For Push-press
- Begin by using the floor-to-shoulder lifting technique to move the bar from the floor to the shoulders.
- Slightly flex the hips and knees, keeping the torso erect.
- Follow with an explosive push upward by extending the knees.
- Keep the torso erect and tensed throughout the movement.
- At maximum hip and knee extension, shift the body weight to the balls of the feet and extend the ankle joints.
- At maximum plantar flexion, push the bar from the shoulders.
- Push the bar with the arms to a fully extended elbow position overhead.
- Lower the bar back to the shoulders.
- Flex the hips and knees slightly as the bar touches the shoulders.
- Straighten the hips and knees before beginning the upward movement phase again.
- Exhale through the sticking point of the upward movement phase.
- Inhale during the downward movement phase.
Warm Up Tips
Here are some warm-up tips for the Push-press exercise:
1. Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
2. Slightly flex the hips and knees, keeping the torso erect during the upward movement phase.
3. Immediately follow with an explosive push upward by extending the knees.
4. Keep the torso erect and tensed throughout the movement.
5. At maximum hip and knee extension, shift your body weight to the balls of your feet and extend the ankle joints.
6. At maximum plantar flexion, push the bar from the shoulders.
7. Push the bar with your arms to a fully extended elbow position overhead.
8. Lower the bar to the shoulders during the downward movement phase.
9. Flex the hips and knees slightly as the bar touches the shoulders.
10. Straighten the hips and knees before the upward movement phase begins again.
Remember to focus on proper breathing during the exercise:
- Exhale through the sticking point of the upward movement phase.
- Inhale during the downward movement phase.
By following these warm-up tips, you can prepare your body for the Push-press exercise and maximize your strength and power gains.
Push-press Safety Tips
– Use the floor-to-shoulder lifting technique from the Power Clean exercise to safely move the bar from the floor to the shoulders.
– Keep the torso erect and tensed throughout the upward movement phase.
– Maintain a slight flexion in the hips and knees during the upward movement phase.
– Shift your body weight to the balls of your feet and extend your ankle joints at maximum hip and knee extension.
– Push the bar from the shoulders to a fully extended elbow position overhead.
– Lower the bar to the shoulders with controlled movement.
– Flex the hips and knees slightly as the bar touches the shoulders during the downward movement phase.
– Straighten the hips and knees before beginning the upward movement phase again.
– Exhale through the sticking point of the upward movement phase.
– Inhale during the downward movement phase.
Incorporating Into Other Workouts
One way to incorporate the push-press exercise into workouts is by including it in a barbell complex. A barbell complex is a series of exercises performed back to back without rest, using the same barbell. This allows for a full-body workout that targets multiple muscle groups and improves overall strength and coordination.
To incorporate the push-press into a barbell complex, you can perform the following sequence:
1. Power Clean: Use the floor-to-shoulder lifting technique to move the barbell from the floor to the shoulders.
2. Push-Press: Slightly flex the hips and knees, keeping the torso erect. Follow with an explosive push upward by extending the knees. Keep the torso erect and tensed. At maximum hip and knee extension, shift the body weight to the balls of the feet and extend the ankle joints. At maximum plantar flexion, push the barbell from the shoulders to a fully extended elbow position overhead.
3. Lower the barbell back to the shoulders.
4. Repeat the sequence for the desired number of reps.
By including the push-press in a barbell complex, you can effectively incorporate it into your workout routine. This will help to build full-body power, strength, and coordination, as well as allow you to put heavier weight overhead compared to a strict press. Additionally, the push-press can be performed for both low reps and moderate to high reps, making it suitable for various training goals.