Push Press
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Deltoids, Triceps Brachii
Secondary muscle groups
Quadriceps, Gluteus Maximus, Trunk, Upper Back
Movement pattern
Vertical Push
Training goal
Power, Maximal Strength
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Olympic Weightlifting
Overview
Purpose. Use a short dip and leg drive to launch a barbell overhead, training overhead strength with more load than a strict press allows.
How it fits the system. An intermediate-level vertical push entry in the Power section, programmed to develop power, maximal strength. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Deltoids, Triceps Brachii
Secondary muscles
Quadriceps, Gluteus Maximus, Trunk, Upper Back
Movement pattern
Vertical Push
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Take the bar from a rack or clean it to the front rack at collarbone height.
- Set the feet hip width, brace the trunk and keep the elbows slightly in front of the bar.
- Dip by bending the knees a few inches while keeping the torso vertical.
- Reverse quickly and drive the legs to accelerate the bar upward.
- Press the bar to lockout overhead as the legs finish.
- Return the bar to the shoulders under control and reset.
Coaching Cues
- Keep the torso vertical in the dip.
- Dip short and fast, not deep and slow.
- Punch the head through once the bar passes the forehead.
- Finish with the biceps beside the ears.
Common Mistakes
- Dipping forward at the chest and pushing the bar out front.
- Dipping too deep so it turns into a squat.
- Pressing before the legs have finished driving.
- Ending the rep with the ribs flared and the back arched.
Progressions & Regressions
Progressions
Strict overhead press, then push press, then push jerk.
Regressions
Dumbbell push press, landmine press, or a half-kneeling overhead press.
When to Use It
When to use
After the main lower-body lift, or as the primary upper-body movement on a push day.
When not to use
When overhead shoulder range is limited or painful; use a landmine or incline press instead.
Programming
4 to 5 sets of 3 to 5 repetitions at 75 to 85 percent, with 2 to 3 minutes of rest.
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