Push Press Description
An intense variant of the overhead press is the push press. It works primarily on the shoulder muscles, but it also subtly targets the triceps, traps and core.
As with the push press you should be able to overhead press a little bit more weight than you could with the classic variety if you use a little bit more leg drive. This is a great exercise to strengthen and increase the explosiveness and power in your shoulders.
Push Press Operating Guidelines
- After adjusting the barbell to little below shoulder height add the required amount of weight to the bar.
- With your hands at (or slightly outside of) shoulder width and a pronated hold on the bar take a shoulder wide stance.
- With your spine in a neutral position step beneath the bar and unrack it.
- To get ready to go above take two steps back inhale brace and tuck the chin.
- Lower yourself slightly at the hips and knees then simultaneously stretch your arms and legs to lockout above.
- When the bar locks out let your breath and carefully bring the bar back to your chest.
- Continue till the desired number of times.
Tips for Push Press
- Don’t worry about keeping your shoulders back and tucked in; instead, aim high at the top.
- At the top of the action let the elbows spin and point outward; at the bottom tuck them tightly against the rib cage.
- Consider “rolling your knuckles toward the ceiling” while you struggle to keep the bar from rolling your wrists into extension.
- As you press brace your abs and squeeze your glutes. When pressing you shouldn’t be bending back too much.
- Assume that your ears and biceps are in line when you try to gaze out the upper window.
- Try using a broader grip or some of the vertical pressing progressions specified on the exercise sheet if the movement causes you shoulder pain.
- To keep your lower back from arching too much adopt a staggered posture. However if your anterior core is still uncontrollably uncontrolled try a half-kneeling regression.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.