Push Press

The overhead power builder — combines leg drive with pressing strength for maximum overhead power

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⚡ Quick Reference

Aspect	Details
Pattern	Power / Vertical Push
Primary Muscles	Shoulders, Triceps
Secondary Muscles	Quads, Glutes, Core
Equipment	Barbell, Rack
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Unrack position: Unrack bar from rack at upper chest height
   • Use clean grip or slightly wider
2. Front rack position:
   • Bar rests on front delts/clavicle
   • Elbows slightly forward and up
   • Full grip on bar (all fingers wrapped)
3. Foot position: Hip to shoulder-width stance
   • Toes slightly out (5-15°)
   • Weight on whole foot
4. Torso: Upright, core braced hard
5. Head: Neutral, chin slightly tucked

Equipment Setup

Equipment	Setting	Notes
Rack height	Upper chest level	Easy to unrack without press
J-hooks	Secure	Prevent bar rolling off
Safety bars	Below shoulder height	Catch failed reps
Plates	Secured with collars	Prevent sliding during press

Setup Cue

"Big breath into belly, elbows forward, squeeze the bar — ready to drive"

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🔄 Execution

The Movement

⬇️ Dip

What's happening: Controlled descent to load legs

1. Bend knees and hips slightly — dip straight down
2. Keep torso vertical — don't lean forward
3. Depth: 4-6 inches (quarter squat)
4. Elbows stay up, bar stays on shoulders
5. Breathing: Big breath held throughout

Tempo: Quick but controlled (0.5-1 second)

Feel: Loading quads and glutes like a spring

Common error: Dipping too deep or leaning forward

⬆️ Drive

What's happening: Explosive leg extension

1. Violently extend hips and knees — aggressive drive
2. Transfer force through torso to bar
3. Bar leaves shoulders naturally from leg power
4. Heels may lift slightly at peak drive
5. Breathing: Hold breath

Tempo: EXPLOSIVE (0.2-0.3 seconds)

Feel: Full-body power transfer, bar floating up

Key cue: "Drive the bar off your shoulders with your legs"

🔼 Press

What's happening: Arms finish the movement overhead

1. As bar rises from leg drive, press aggressively
2. Push head through once bar clears face
3. Arms extend fully overhead
4. Bar travels in straight vertical line
5. Keep core tight throughout

Tempo: Fast, controlled (0.5-1 second)

Feel: Triceps and shoulders finishing strong

🔝 Lockout

What's happening: Full overhead extension

1. Arms fully extended, elbows locked
2. Bar directly over midfoot (or slightly behind)
3. Head pushed through ("ears between arms")
4. Shoulders shrugged up into bar
5. Core and glutes tight

Position check: Bar, shoulders, hips, ankles in vertical line

Breathing: Small breath at top or hold

⤵️ Descent

What's happening: Controlled return to start

1. Pull bar down actively (don't just drop it)
2. Tuck chin as bar passes face
3. Catch on front delts with slight knee bend
4. Absorb bar with legs
5. Reset for next rep

Key cue: "Ride it down, catch soft"

Key Cues

Primary Cues

• "Dip, drive, press" — rhythm of the movement
• "Vertical torso" — prevents forward lean in dip
• "Aggressive drive" — leg power does most work
• "Push head through" — active shoulder position at lockout

Tempo Guide

Goal	Tempo	Example
Strength	1-0-X-1	1s dip, no pause, explosive drive+press, 1s down
Power	1-0-X-1	Same — always explosive
Hypertrophy	2-0-X-2	Slower dip, explosive drive, controlled down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Shoulders (Delts)	Overhead pressing, stabilization	████████░░ 85%
Triceps	Elbow extension to lockout	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Quadriceps	Knee extension in dip and drive	██████░░░░ 60%
Glutes	Hip extension in drive phase	█████░░░░░ 55%
Core	Maintain rigid torso, transfer leg power	███████░░░ 70%

Stabilizers

Muscle	Role
Traps	Shrug shoulders into lockout, stabilize
Serratus Anterior	Shoulder blade stability overhead
Obliques	Prevent lateral flexion under load

Muscle Emphasis

Push press vs strict press: Push press allows 15-30% more weight overhead by recruiting leg drive and full-body power. It's a hybrid between strength and power development.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Excessive forward lean	Torso leans in dip	Bar path goes forward, miss overhead	Video from side, cue "chest up"
Pressing before driving	Arms engage too early	Wastes arm strength, reduces power	"Legs finish before arms start"
Dipping too deep	Deep knee bend	Slows reversal, reduces power	Mark 4-6 inch depth, practice
Bar drifts forward	Bar travels forward not straight up	Missed lockout, shoulder stress	Cue "press UP not forward"
Soft lockout	Elbows not fully extended	Dangerous, limits weight	"Lock elbows hard"

Most Common Error

Forward lean in the dip — causes bar to travel forward instead of straight up. Keep torso vertical by thinking "dip straight down like a squat."

Self-Check Checklist

• Torso stays vertical during dip
• Dip is shallow (4-6 inches)
• Leg drive is explosive and complete before press
• Bar path is straight vertical (film from side)
• Full lockout with head through
• Core stays braced throughout

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Heavy Push Press	Lower reps (3-5), heavier weight	Neural adaptations, max strength
Pause Push Press	Pause in dip or at shoulders	Build specific position strength
Pin Press	Start from pins overhead	Pure pressing strength

Power Focus

Variation	Change	Why
Push Jerk	Dip under bar instead of press	More explosive, more weight
Split Jerk	Split stance catch	Olympic lifting, max weights
Speed Push Press	60-70% for max speed	Rate of force development

Hypertrophy Focus

Variation	Change	Why
High Rep Push Press	8-12 reps	Metabolic stress, shoulder size
Tempo Push Press	Slower eccentric	More time under tension
Push Press + Strict Press	1 push press + 1 strict press	Extra shoulder work

Push Press vs Strict Press vs Jerk

Aspect	Strict Press	Push Press	Push Jerk
Leg Drive	None	Dip and drive	Dip and drive
Catch	None	None	Dip under bar
Weight Capacity	100%	115-130%	130-145%
Best For	Pure shoulder strength	Power + strength	Max overhead weight
Difficulty	Easy	Moderate	Hard

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Dumbbell Push Press	Unilateral, easier on shoulders
Landmine	Landmine Press	Angle reduces shoulder stress
Log/Axle	Log Press	Strongman, neutral grip
Kettlebell	Kettlebell Push Press	Single arm, stability demand

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-6	3-6	3-4 min	80-90%	1-2
Power	3-5	3-6	2-3 min	70-80%	2-3
Hypertrophy	3-4	8-12	90-120s	65-75%	1-3
Endurance	2-3	12-15+	60-90s	50-65%	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	First or second	Main pressing movement
Full-body	After squats/deadlifts	Still have pressing strength
Power development	First exercise	When CNS is fresh
Shoulder day	First exercise	Heaviest shoulder work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	5-8 sets (varied intensities)

Progression Scheme

Progressive Overload

Push press responds well to linear progression. Add 5 lbs when all reps are completed with solid leg drive and bar path. Upper body lifts progress slower than lower body.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Strict Press	Build base pressing strength
Landmine Press	Shoulder issues, learning pattern
Dumbbell Shoulder Press	Fix imbalances, easier on shoulders

Progressions (Harder)

Exercise	When Ready	Link
Push Jerk	Comfortable with push press, want more weight
Split Jerk	Olympic lifting, max overhead capacity
Clean and Press	Add full-body component

Alternatives (Same Goal, Different Movement)

Shoulder-Friendly

Alternative	Avoids	Good For
Landmine Press	Full overhead position	Shoulder issues
Viking Press	Shoulder rotation stress	Neutral grip comfort
Incline Press	Overhead mechanics	Upper chest and shoulders

Unilateral

Alternative	Equipment
Single-Arm Dumbbell Push Press	Dumbbell
Kettlebell Push Press	Kettlebell

Power Alternatives

Alternative	Benefit
Medicine Ball Chest Pass	Upper body power, different plane
Plyometric Push-Up	Bodyweight power

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pressing aggravates	Use landmine press, check mobility
Low back pain	Core bracing under load	Reduce weight, use strict press
Neck issues	Head position changes	Use lighter weight, focus on form
Wrist pain	Front rack position	Wrist wraps, work on flexibility

Stop Immediately If

• Sharp shoulder pain (not muscle burn)
• Lower back pain during movement
• Dizziness or vision changes
• Loss of bar control overhead

Spotter Guidelines

When Needed	How to Spot
Heavy sets (>85%)	Stand behind, hands near bar
Training to failure	Ready to assist at lockout
Learning the movement	Watch for forward lean, bar path

Safe Failure

How to safely bail on a push press:

1. During dip/drive: Simply stop and re-rack or drop bar to shoulders and walk to rack
2. During press: Lower bar back to shoulders with control
3. At top (if unstable): Push bar slightly forward and step back (with bumpers)
4. Never drop bar behind head — always bail forward

Safety Equipment

Use a power rack with adjustable safety bars set just below shoulder height for training without a spotter.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/Abduction	150-180° overhead	🔴 High
Elbow	Extension	Full extension	🟡 Moderate
Hip	Extension	~30° flexion in dip	🟡 Moderate
Knee	Extension	~30° flexion in dip	🟡 Moderate
Spine	Neutral stability	Minimal movement	🟡 Moderate
Wrist	Extension	Neutral to slight extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	160° flexion	Overhead reach	Lat stretches, wall slides
Thoracic	Good extension	Arms overhead	Foam rolling, extension work
Wrist	Neutral position comfortable	Front rack hold	Wrist stretches, flexion work
Ankle	10° dorsiflexion	Quarter squat	Ankle mobility work

Joint Health Note

If you have shoulder pain overhead, check your scapular mechanics and thoracic mobility. Limited T-spine extension forces shoulder compensation. Consider landmine press as alternative.

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❓ Common Questions

How much more can I push press vs strict press?

Typically 15-30% more than your strict press. If your strict press is 135 lbs, expect to push press 155-175 lbs. The leg drive adds significant power.

Should I do push press or strict press?

Both have value. Strict press builds pure shoulder strength. Push press develops power and allows overload. Most programs benefit from including both — push press for heavy/power days, strict press for strength/hypertrophy work.

Is push press bad for my shoulders?

No, when done correctly with good mobility. The leg drive actually reduces shoulder stress compared to strict pressing the same weight. However, poor form (bar drifting forward) can cause issues.

Where should the bar touch on my shoulders?

Bar rests on your front deltoids (front of shoulders) and clavicle area — the same "front rack" position used in front squats and cleans. Elbows are forward and slightly up.

Can I use push press for CrossFit/Olympic lifting training?

Yes. Push press is a fundamental accessory for the jerk and develops the dip-and-drive mechanics needed for Olympic lifting. It's also commonly programmed in CrossFit workouts.

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📚 Sources

Biomechanics & Technique:

• NSCA Essentials of Strength Training (4th Ed.) — Tier A
• ExRx.net Exercise Analysis: Push Press — Tier C
• Rippetoe, M. Starting Strength — Tier C

Programming:

• Wendler, J. 5/3/1 Overhead Pressing Programs — Tier B
• CrossFit Journal: Push Press Mechanics — Tier C

Olympic Lifting Context:

• Everett, G. (2016). Olympic Weightlifting — Tier A
• USA Weightlifting Coaching Manual — Tier A

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For Mo

When to recommend this exercise:

• User wants to build overhead pressing strength and power
• User is an athlete needing upper body power
• User wants to overload shoulders beyond strict press capacity
• User is training for Olympic lifting or CrossFit

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Landmine Press
• Severe mobility limitations → Suggest Dumbbell Shoulder Press
• Low back issues → Suggest Seated Dumbbell Press
• Cannot maintain vertical torso in dip → Start with Strict Press

Key coaching cues to emphasize:

1. "Dip straight down, vertical torso"
2. "Explosive drive through the bar"
3. "Finish with your arms"
4. "Head through at lockout"

Common issues to watch for in user feedback:

• "I feel it in my lower back" → Leaning forward in dip, weak core
• "Bar goes forward" → Dipping forward or pressing too early
• "My shoulders hurt" → Check bar path and mobility, may need regression
• "I can't get under the bar" → Cue head position through window

Programming guidance:

• Pair with: Horizontal pull (rows), leg work (squats)
• Avoid same day as: Heavy strict press (choose one as main lift)
• Typical frequency: 1-2x per week
• Volume: Lower than strict press (more taxing neurologically)

Progression signals:

• Ready to progress when: Clean dip-drive, vertical bar path, consistent lockout
• Regress if: Forward lean persists, shoulder pain, can't lockout weight

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Last updated: December 2024