Push Press

Description

How to Do Push Press

1. 1
   Setup

   Stand with feet shoulder-width apart, barbell racked across the anterior deltoids, hands just outside shoulder-width, with elbows slightly forward. Ensure a neutral spine and engaged core.

2. 2
   Setup

   Take a deep breath and brace your core, then initiate a shallow dip by bending at the knees and hips, keeping your torso upright as if performing a quarter squat.

3. 3

   Immediately reverse the dip with an explosive drive upwards through your heels, extending your knees and hips powerfully to generate momentum.

4. 4

   As the barbell leaves your shoulders from the leg drive, smoothly press it overhead by extending your elbows, ensuring your head slightly moves back to clear the bar's path.

5. 5

   Lock out your elbows at the top, with the barbell directly over your mid-foot and your biceps near your ears; exhale as you reach full extension.

6. 6

   Control the descent by slowly lowering the barbell back to the anterior deltoids, absorbing the weight with a slight bend in your knees and hips, ready for the next repetition.

Tips

• Focus on driving through your heels and extending your hips powerfully to create maximum upward momentum for the bar.
• The transition from the dip to the drive and the overhead press should be seamless and continuous to effectively transfer power.
• Keep your elbows slightly forward during the dip and drive phase to maintain a strong shelf for the bar and ensure efficient pressing mechanics.
• Maintain a strong, braced core throughout the entire movement to protect your spine and efficiently transfer force from your lower body to your upper body.

Common Mistakes

• ×Dipping too low (like a full squat) reduces the elastic recoil and power transfer; instead, perform a shallow, controlled dip, only bending the knees slightly.
• ×Starting the overhead press before the leg drive is complete wastes lower body power; ensure the bar gets maximum momentum from your legs before actively pressing with your shoulders and arms.
• ×Allowing elbows to flare out wide during the press can strain the shoulders; keep your elbows slightly tucked and drive them vertically under the bar.