Push Press

Description

How to do Push Press

1. 01
   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. 02
   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. 03

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

4. 04

   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. 05

   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. 06

   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.