Push Press Train: How To, Advantages, Variations

The strict overhead press is the gold normal on the subject of overhead urgent. Utilizing nothing greater than your higher physique you press a barbell strictly overhead with no assist out of your decrease physique. There’s little doubt strict overhead press is a improbable exercise for strength and mass and requires excessive quantities of core power and shoulder mobility to make it occur. However sadly, not everybody has the mobility and power to do that with good approach. Plus, moreover the gymnasium when do you end up strictly lifting or throwing something overhead? In all probability not a lot and that’s why the push press is a better alternative for the majority of lifters.

This text will clarify what the push press is, muscular tissues educated, advantages of the push press, approach ideas, programming ideas, and a few variations and alternate options.


The barbell push press makes use of a lower-body dip, suppose quarter squat with knees going over toes to push the barbell overhead. This isn’t two actions however one seamless motion. You utilize your decrease physique to press the barbell overhead. The push press makes use of a triple extension of the ankles, knees, and hips, which intently mimics what a number of overhead athletes do and most sports that involve running.


  1. Begin by assuming the identical front-rack positioning because the entrance squat and have your wrist and shoulders aligned with a shoulder-width grip.
  2. Hold an upright higher physique as dip downward about 4 to 6 inches, driving your knees over your toes.
  3. Then pushing your higher physique by the barbell and utilizing the quads and glutes forcefully drive your self whereas pushing the barbell overhead until lockout,
  4. Slowly decrease down the barbell to the beginning place and reset and repeat.


The push press wants lower- and upperbody muscles to work together to press the barbell explosively overhead. Listed here are the principle higher and decrease physique muscular tissues educated by the push press.

Decrease-Physique Muscle tissues

  • Quads: The knee dip and knee extension offers you the oomph you’ll want to press the barbell overhead
  • Glutes: Close to the top of the drive part, you want hip extension to press the barbell overhead and hold the again in impartial as you method lockout.
  • Anterior & Posterior Core: A robust midsection permits for the switch of energy between the decrease and higher physique. Plus, it helps hold your backbone impartial below the compressive load of the barbell.

Higher-Physique Muscle tissues

  • Deltoids: The anterior and lateral diploid assist press the barbell overhead the posterior deltoid stabilize the shoulder joints when the barbell is overhead
  • Higher Pecs: Assists the deltoids in urgent the barbell overhead.
  • Triceps: Kick in in the course of the remaining third of the motion to attain lockout.


The mix of utilizing your decrease and higher physique means that you can press nice masses overhead to enhance your energy, power, and muscle all inside one train. Does it get any higher than this?

  • Improves the bench press and different overhead workout routines: With the ability to elevate extra weight overhead will assist enhance your bench press as a result of they contain related muscular tissues. This can enhance different overhead workout routines like single-arm presses, carries, and even the strict overhead press. Plus, for those who’re an Olympic lifter the push press is a good accent train for constructing extra overhead power. The push press trains hip and leg drive which is analogous to the Olympic lifts and trains, dip-and-drive mechanics of the legs just like jerks and the power to dip to the proper depth for each elevate and jerk
  • Whole-body power and muscle: Utilizing a triple extension to press the barbell overhead offers power and muscle-building stimulus to your quadriceps and glutes. Plus, lifting urgent extra weight overhead in comparison with the strict press helps construct greater shoulders and triceps.
  • Builds hip drive and athletic energy: Hip and leg drive used within the push press are essential elements to enhance locomotion actions resembling working, sprinting, and leaping. The stronger you’re the greater your potential for pace. The push presses switch of energy from the decrease to the higher physique is just like what a number of overhead athletes do on the sporting subject, making this an ideal train for many overhead athletes.


The push press is a full-body explosive and powerful exercise that requires a ton of vitality and focus. For that reason, it must be carried out early in your coaching after your warmup. Even performing just a few gentle push presses earlier than hitting the heavier weight will grease the groove and set the desk for higher type.

Listed here are just a few solutions for programming the push press for power or muscle.

  • Absolute Power: Coaching between 85 to 90% of your 1RM performing 1-3 reps works nicely right here. Hold the full rep rely low between 10 to fifteen reps. For an additional problem, doing one to a few reps each minute on the minute for 5 to 10 minutes permits rep out with a heavy load.
  • Muscle constructing: Muscle is inbuilt all set and rep ranges however due to the push presses technical nature, stress on the backbone, and lifting heavy weights overhead, performing six to 12 reps at 80% works nicely right here.


If you’ll want to get robust overhead the push press is the right train for you, However not everybody has the required, shoulder mobility, energy, and core stability to tug off the barbell push press. Listed here are a few variations and alternate options to soundly prepare the overhead motion.

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