Push Press Train: How To, Advantages, Variations

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The strict overhead press is the gold normal in the case 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 implausible train for energy and mass and requires excessive quantities of core energy and shoulder mobility to make it occur. However sadly, not everybody has the mobility and energy to do that with good approach. Plus, in addition to the fitness center 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 higher various for almost all of lifters.

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


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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 carefully mimics what a whole lot of overhead athletes do and most sports activities that contain working.


  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 way of 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 muscle groups to work collectively to press the barbell explosively overhead. Listed here are the principle higher and decrease physique muscle groups educated by the push press.

Decrease-Physique Muscle groups

  • Quads: The knee dip and knee extension offers you the oomph you must press the barbell overhead
  • Glutes: Close to the top of the drive section, you want hip extension to press the barbell overhead and hold the again in impartial as you method lockout.
  • Anterior & Posterior Core: A powerful 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 groups

  • 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 last third of the motion to realize lockout.


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

  • Improves the bench press and different overhead workouts: Having the ability to elevate extra weight overhead will assist enhance your bench press as a result of they contain related muscle groups. This may enhance different overhead workouts like single-arm presses, carries, and even the strict overhead press. Plus, for those who’re an Olympic lifter the push press is a superb accent train for constructing extra overhead energy. 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 right depth for each elevate and jerk
  • Whole-body energy and muscle: Utilizing a triple extension to press the barbell overhead gives energy and muscle-building stimulus to your quadriceps and glutes. Plus, lifting urgent extra weight overhead in comparison with the strict press helps construct larger shoulders and triceps.
  • Builds hip drive and athletic energy: Hip and leg drive used within the push press are essential components to enhance locomotion actions resembling working, sprinting, and leaping. The stronger you’re the larger your potential for pace. The push presses switch of energy from the decrease to the higher physique is just like what a whole lot of overhead athletes do on the sporting area, making this an incredible train for many overhead athletes.


The push press is a full-body explosive and highly effective train that requires a ton of power and focus. Because of this, it must be carried out early in your coaching after your warmup. Even performing a couple of mild push presses earlier than hitting the heavier weight will grease the groove and set the desk for higher kind.

Listed here are a couple of ideas for programming the push press for energy or muscle.

  • Absolute Energy: Coaching between 85 to 90% of your 1RM performing 1-3 reps works nicely right here. Hold the whole rep depend 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 must get sturdy overhead the push press is the right train for you, However not everybody has the required, shoulder mobility, energy, and core stability to drag off the barbell push press. Listed here are a few variations and options to soundly prepare the overhead motion.



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