The Push Press
is part of a series of exercises for Olympic Weightlifting.
Target Body Part: Upper/ Lower Body
- Primary Muscles: Deltoids, Quads, Gastrocnemius
- Secondary Muscles: Triceps, Gluteus Maximus, Abdominals, Erector Spinae
Equipment Needed: Barbell
Performance Points:
- Start with feet under hips, bar resting on shoulders, with a clean grip (hands just outside of shoulders) and elbows slightly dropped.
- With weight in the heel, drop into a mini squat keeping body upright.
- Extend out of mini squat forcefully and press simultaneously. This should drive the bar straight up and slightly backward.
- The top of the press should finish with your arm in line with your ears.
- Return bar to shoulders and reset the movement.
Reps/Sets:
- Complete 3-5 sets of 3-8 reps with a weight that allows you to maintain proper form and technique.
- Do not exceed 8 reps.
Modifications: Variations in weight. Use dumbbells if barbell is not available.
- Beginner: Begin with a simple barbell strict press and practice the counter movement at the knee separately. Combine the movements and start with a light weight.
- Advanced: Increase the weight of the barbell or add more weights.
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