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Push Press 101 Video Tutorial

Gym Main Variation Core Exercise

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Push Press
Push Press

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

Execution

Compound

Force Type

Push (Bilateral)

Required Equipment

Barbell

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Push Press is a powerful compound exercise that primarily targets the shoulders while engaging the abs, traps, and triceps as secondary muscle groups. It combines strength and explosiveness by using a barbell to press overhead with assistance from a slight knee bend and drive from the legs. This movement allows for heavier loads compared to a strict overhead press, making it ideal for building strength and power in the upper body while also activating core muscles for stability. The Push Press requires proper technique, including maintaining a strong, upright posture, a firm grip on the barbell, and controlled movements to maximize effectiveness and minimize injury risk.

How to Perform

  1. Adjust the barbell to a height just below your shoulders and load it with the appropriate amount of weight for your level of strength and experience. Ensure the weights are securely fastened with clips or collars.

  2. Stand with your feet shoulder-width apart and position your hands slightly wider than shoulder-width on the bar using an overhand (pronated) grip.

  3. Step under the barbell so it rests across your upper chest or front deltoids, keeping your elbows slightly forward. Maintain a neutral spine and engage your core for stability.

  4. Lift the barbell off the rack by driving upward with your legs and step back carefully with two small, controlled steps, ensuring your stance remains stable and balanced.

  5. Inhale deeply, brace your core, and slightly tuck your chin to align your head and neck for the pressing movement. This creates a strong and safe position for the lift.

  6. Perform a small dip at the knees and hips, lowering just a few inches to generate momentum. Push through your legs and press the bar overhead in one fluid motion, extending both your legs and arms simultaneously.

  7. Lock out your arms fully at the top position, ensuring the bar is directly over your head with your core and glutes engaged to prevent over-arching your back. Exhale steadily as you reach the top.

  8. Lower the bar back to your chest in a controlled manner, maintaining tension in your core and a neutral spine throughout the descent.

  9. Reset your stance and breathing if necessary, then repeat the movement for the desired number of repetitions, ensuring consistent form and focus with each rep.

  10. Once finished, carefully step forward and rerack the barbell onto the supports, confirming it is securely in place before releasing your grip.

Tips

  1. At the top of the movement, fully extend your body and focus on reaching upward, without overly stressing to keep your shoulders pulled down and back.

  2. Allow your elbows to naturally rotate outward as you press the bar overhead, but make sure to bring them closer to your ribcage when lowering the bar back down.

  3. Focus on maintaining control over your wrists by preventing them from bending backward. Visualize pushing your knuckles toward the ceiling to maintain proper wrist alignment.

  4. Activate your glutes and engage your core as you press the bar. Avoid leaning backward excessively during the lift to maintain a stable and upright position.

  5. At the top of the press, envision looking through a window, ensuring your ears are aligned with your biceps to maintain proper head and neck positioning.

  6. If you experience discomfort in your shoulders, try adjusting your grip to a slightly wider position or explore alternative vertical pressing variations to reduce strain.

  7. To prevent your lower back from arching too much, experiment with a staggered stance, but if core control remains a challenge, consider performing a half-kneeling version of the press for better stability.

  8. Throughout the movement, prioritize controlled breathing and maintain a steady rhythm, ensuring you stay focused on proper form from start to finish

How Not to Perform

  1. Avoid Overarching the Back: Do not lean excessively backward during the press, as this can put unnecessary strain on your lower back. Keep your core braced and maintain a neutral spine throughout the movement.

  2. Don’t Use Momentum: Resist the urge to "jerk" the barbell up by using excessive leg drive or bouncing from the dip. The movement should be controlled, focusing on a smooth press rather than relying on momentum.

  3. Don’t Allow Your Wrists to Collapse: Keep your wrists straight and avoid letting them bend backward. Think about pushing your knuckles upward toward the ceiling to maintain wrist stability and protect the joints.

  4. Don’t Let Your Elbows Flare Out Too Much: Avoid allowing your elbows to rotate too far out to the sides, especially during the press. This can cause shoulder strain. Keep your elbows slightly in front of your body at the start and aim to tuck them in close to the ribs at the bottom.

  5. Don’t Hyperextend Your Neck: Avoid pushing your head forward or tilting it excessively while pressing. Maintain alignment between your head, neck, and spine, with your ears in line with your biceps at the top.

  6. Avoid Inconsistent Breathing: Failing to control your breath can reduce stability and strength during the lift. Inhale as you lower the bar and brace your core, then exhale forcefully at the top when your arms are fully extended.

  7. Don’t Use Too Wide a Grip (If Not Comfortable): A grip that is too wide can put unnecessary stress on your shoulders. Experiment with a grip that feels comfortable but ensures proper arm positioning and shoulder stability.

  8. Don’t Lose Core Tension: Never allow your core to relax during the movement. Keep your abs engaged and avoid letting your torso lean backward to protect your lower back and maintain proper energy transfer.

  9. Don’t Rush the Descent: Lower the bar in a controlled manner, resisting the urge to let gravity take over. A slow, controlled descent helps maintain muscle engagement and prevents strain on your shoulders and wrists.

  10. Avoid Overloading the Weight: Lifting too much weight can compromise your form and lead to injury. Choose a weight that allows you to perform the exercise with proper technique, focusing on controlled movement and muscle activation rather than lifting maximum load.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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