The push press is a weightlifting exercise that targets the deltoids, hamstrings, core, chest, and arm muscles, increasing explosive strength, balance, and agility. To perform it, the athlete needs to assemble the bar on a rack, grasp it with hands placed a little wider than shoulder width apart, make a small dip in the knees, drive the bar up, lock the shoulders in place, and reverse the movement. Common mistakes include arching the back, lacking a tight core, and landing too deep on the initial dip.
The push press is a resistance exercise that uses weight, most often in the form of a barbell, to develop upper body and core strength. Similar to the standard military press, a push press differs by also incorporating a spring from the athlete’s legs. This exercise specifically targets the athlete’s deltoids, hamstrings, core, chest, and arm muscles. The end result for the athlete is increased explosive strength, balance, and agility. Push pressing exercises are found in many strength competitions, CrossFit workouts, and in gyms around the world.
To prepare for a push press, the athlete needs to assemble the bar on a rack along with the required weight. Due to the fast movement of the exercise, it is essential to ensure that the weight is secured with clamps to avoid injury. The athlete should remove the bar from the rack in the clean position so that the bar rests just above the pectoral muscles along the clavicle. Hands should grasp the bar from below with hands placed a little wider than shoulder width apart. You then need to step away from the rack and make sure there is enough space available, so that in the event of a loss of control, the weight can be safely dropped.
Once in position, the push press requires the athlete to make a small dip in the knees while keeping their core tight. The athlete then drives the bar up and locks the shoulders in place. His head should move back to avoid catching his chin in the movement, then, after the bar is locked overhead, he moves his head forward under the bar to complete the movement. Once the push up is complete, he simply reverses the movement by moving his head back, letting gravity bring the bar down to its original position and maintaining a tight core.
The push press is a continuation of the standard military press and athletes are typically required to use 30 percent more weight. Common mistakes often seen during the push press are arching your back, lacking a tight core, and landing too deep on the initial dip. It is essential that the athlete maintain a tight core and a rigid back or the risk of injury will increase. If the athlete is unable to maintain proper technique, it is a telltale sign that too much weight is being used. The best way to improve technique and avoid injury is to consult an experienced personal trainer or trainer.
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