How To Perform The Push Press | The #1 Compound Movement That Increases Power and Overall Mass
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| The Push Press |
How to Perform the Push Press
- Overview
- How to Do the Push Press
Overview
The
push press is one of the best explosive moves, which is linked directly to the
improvement of power, the overall size - especially the upper body; shoulders
more specifically - mobility and endurance.
This
move is a full body compound movement that every gym goer should be
doing, regardless of what type of training they are following.
It’s a perfect exercise to get both halves of your body worked and conditioned - upper and lower - which can hardly ever be done with any other move.
It’s a perfect exercise to get both halves of your body worked and conditioned - upper and lower - which can hardly ever be done with any other move.
Performing
the push press helps you progress faster with other big lifts - deadlift, bench
press and squat. This is because all the main big muscles come into play in
this amazing exercise.
Other assisting muscles are also worked with this exercise, namely the core, the lower back, the chest and rotator cuff.
Other assisting muscles are also worked with this exercise, namely the core, the lower back, the chest and rotator cuff.
The
momentum in the push press is crucial as it allows you to lift heavier loads
than you do with a strict press.
However, the eccentric phase tends to be performed faster without controlling the weight on the way down, which means building overall shoulder mass through it can be somehow limited using the negative portion of the move.
However, the eccentric phase tends to be performed faster without controlling the weight on the way down, which means building overall shoulder mass through it can be somehow limited using the negative portion of the move.
Nevertheless,
initiating the move with the shoulders and then letting the legs help push the
weight up will maximize shoulder strength and growth, especially that the number
of reps performed in the push press can be a relatively high, up to 15 reps.
How to the Push Press
The push press can be done in a variety of ways. You can use
a barbell, dumbbell or a kettle bell for the exercise.
The way as to have the bar set up on the starting position is
usually done through a clean, but if the cleaning technique is not mastered yet,
you can always have the bar racked just below shoulder level on a squat rack and lift
if from there.
Start by walking under the bar and grabbing it with a full grip.
Your hands should be just outside your shoulders. If your shoulder mobility isn’t there and you have a hard time externally rotating your arms, then you can widen the grip a little more.
Your hands should be just outside your shoulders. If your shoulder mobility isn’t there and you have a hard time externally rotating your arms, then you can widen the grip a little more.
Unrack the bar and rest it on the front of your shoulders, with
your upper arm parallel to the floor as you would normally do with the starting
position of a front squat.
With
your feet positioned in the same way as the squat; that is taking a wide stance
with a slight outward turn of the toes, drop down to a quarter squat with your
weight directly under the bar.
From
there, initiate with your shoulders and then press through your heels driving
the bar explosively until the bar is over your head and your arms are totally straight.
Finally, lower the bar to the starting position, and repeat for reps.
Maintain a neutral arch in your back throughout the whole movement controlling it by tightening your core.
Finally, lower the bar to the starting position, and repeat for reps.
Maintain a neutral arch in your back throughout the whole movement controlling it by tightening your core.
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