The push-press is an overhead press variation in which the barbell is pushed upward with assistance from the lower body. This "push" helps the weight travel through the sticking point of a strict press. The push-press is commonly performed as part of barbell complexes, power training for all types of athletics, or as a powerful shoulder exercise.
Benefits
- 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
- Type: Olympic Weightlifting
- Main Muscle Worked: Quadriceps
- Equipment: Barbell
- Level: Intermediate
Quadriceps
Directions:
- Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
Upward Movement Phase:
- Slightly flex the hips and knees, keeping torso erect.
- Immediately follow with an explosive push upward by extending the knees.
- Keep torso erect and tensed.
- At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
- At maximum plantar flexion, push bar from the shoulders.
- Push the bar with the arms to a fully extended elbow position overhead.
Downward Movement Phase:
- Lower bar to shoulders.
- Flex hips and knees slightly as bar touches shoulders.
- Straighten the hips and knees before the upward movement phase begins again.
Breathing:
- Exhale through the sticking point of the upward movement phase.
- Inhale during the downward movement phase.
Push-press Images
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