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Push press
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Ammo can push press

A push press is a weight training exercise for the anterior head of the deltoid (shoulder).[citation needed]

Execution

[edit]

The push press is similar to the military press, in that the bar is held just above chest height and is pushed upwards before being lowered back down again; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement and helps with the lifting of the weight overhead. The bar is then slowly lowered back to the chest and the legs are slightly bent again ready to begin the next repetition.[1] Alternatively, if the weight is so heavy that lowering it would be potentially unsafe, then it can be dropped from the overhead position onto surrounding padded flooring.

The push press can also be performed from behind the neck. These are sometimes not recommended though due to an increased risk of injury.

One-handed push presses can also be performed. These can help to increase core strength as it requires extra effort to stabilise the uncentred weight. In addition, as with other forms of unilateral work, they can help to reduce muscle imbalances in the body. For example, in a bilateral, two-handed push press, there may be an excessively large muscle imbalance meaning that the right side is performing 55% of the work and the left side 45%. By working each side individually, with the same weight, then it can be ensured that each side is performing the same amount of work, which in turn can help to reduce an excessive strength imbalance.[2]

Push presses are also commonly performed with dumbbells and kettlebells.

Purpose

[edit]

The push press is used to help develop shoulder strength. It can be used to push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important for sports (this is also found in the bench press).

Advantages

[edit]

The push press can improve all over body coordination (though not to the extent of the weightlifting movements). It can also allow a trainee to use the eccentric portion of the exercise with a weight that may be too heavy for the concentric phase, thereby increasing strength.

Drawbacks

[edit]

As the momentum is initiated by the legs, the bottom portion of the range of motion may be under-developed compared to the middle and end portions. The entire range of motion is more reliably trained in a shoulder press. One method of training is to initiate lifting with a shoulder press, and then gradually turning it into a push press when the lifter no longer has the strength to lift it with his shoulders alone and does not want to train with a lighter weight.[citation needed]

References

[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Push press

View on Grokipedia
from Grokipedia
The push press is a , ballistic exercise that utilizes a leg-driven dip and explosive extension to propel a from shoulder height to an overhead position, combining lower body power generation with upper body pressing strength. It is classified as a multi-joint movement emphasizing triple extension of the hips, knees, and ankles, distinguishing it from strict overhead presses by incorporating from the lower extremities. Performed typically with a but adaptable to or other implements, the push press begins with the lifter standing with feet approximately shoulder-width apart and the bar racked across the front deltoids in a front rack position, elbows high and wrists straight. The movement divides into three primary phases: a preparatory dip where the knees and hips flex slightly (about 0.2–0.3 meters) to load the lower body; a drive phase involving rapid triple extension to generate upward momentum and elevate the bar off the shoulders; and an extension phase where the arms fully lock out overhead while maintaining a neutral spine and retracted head for a vertical bar path. Common variations include the behind-the-neck push press for targeting different shoulder angles or unilateral versions to address imbalances and enhance stability. The push press primarily activates the anterior deltoids, triceps brachii, and upper trapezius for the pressing action, while recruiting the , glutes, and erector spinae for power production and core stabilization. Following the removal of the clean and press from Olympic competition due to judging controversies, the push press became an important exercise for weightlifters to develop strength and explosive power comparable to jump squats (with mean power outputs ~9.5% higher at similar loads). Benefits include enhanced athletic performance in explosive sports like soccer and sprinting, improved stability and resilience, and greater overall production when loaded at 65–75% of .

Introduction

Definition and Characteristics

The push press is a compound exercise involving the overhead pressing of a using explosive leg drive from a partial squat, functioning as a of Olympic pressing movements like the strict press and jerk. It emphasizes full-body coordination to generate power, particularly through rapid and extension, allowing athletes to handle loads up to 30% greater than in strict pressing variations. Key characteristics include its ballistic nature, which combines lower-body propulsion with upper-body pressing for enhanced force production, often yielding mean power outputs comparable to or exceeding those of jump squats. Standard equipment consists of a loaded with weight plates, typically racked on a power cage or squat rack for setup. The exercise uses a shoulder-width stance for stability, with an overhand grip slightly wider than width to position the bar across the front deltoids. It primarily targets upper-body muscles such as the , , and upper back, with lower-body assistance from the , glutes, and calves. In comparison to the strict , which excludes leg drive and relies exclusively on upper-body strength, the push press incorporates a dip-drive mechanism for momentum. Unlike the push jerk, which features a secondary re-bend to receive the bar in a partial squat, the push press completes the motion with direct arm extension overhead without this re-dip. The push press holds a prominent role in strength sports, including as a supplementary exercise to build jerk proficiency and explosive power, and as a staple for developing core-to-extremity coordination and overall athletic output.

Historical Development

The push press emerged in the early as a derivative of overhead pressing movements within , serving primarily as a training tool to build power for the clean and press event, which was a staple of the Olympic program from its inclusion in until its removal in 1972. Early literature described variations of pressing techniques that incorporated leg drive, laying the groundwork for the push press as an adaptation of strict overhead presses to enhance explosive strength. By the Olympics, the clean and press had been standardized by the (IWF), and the push press gained traction among lifters as a supplementary exercise to improve jerk technique and overall pressing capacity without the strict form restrictions of competition presses. Strongman traditions and military training further influenced the development of the push press, drawing from 19th-century feats where performers like demonstrated heavy overhead lifts using momentum from the lower body, akin to early push press forms. The military press, originating in drills around the 1860s, emphasized a rigid stance but evolved into more dynamic versions by the early 1900s, with adaptations like the "continental press" allowing body English that paralleled the push press's leg-assisted drive. The removal of the clean and press from the Olympics after the 1972 Munich Games—due to judging inconsistencies and excessive back arching—marked a pivotal milestone, accelerating the push press's transition from accessory exercise to a standalone movement in strength training. In the post-1970s era, as powerlifting rose with its focus on squat, bench, and deadlift, the push press integrated into broader programs for overhead power, exemplified by its inclusion in routines to complement bench pressing alternatives. By the 2000s, Greg Glassman popularized the push press within CrossFit methodology, positioning it as a foundational full-body lift to replace isolation exercises like lateral raises, thereby embedding it in high-intensity functional training. Notable athletes like Dmitry Klokov further elevated its profile, using heavy push presses—such as his 225 kg rack press in training—to refine clean and jerk performance, underscoring its enduring role in elite weightlifting.

Execution and Technique

Step-by-Step Guide

To perform the push press safely and effectively, begin with the necessary prerequisites. Position a at height on a squat rack or for easy . Stand with feet approximately -width apart or slightly narrower (hip-width), with toes turned out slightly for stability, and weight balanced toward the heels while maintaining full foot contact with the floor. Grasp the with an overhand grip slightly wider than width, racking it across the upper chest or front deltoids in the jerk rack position—resting between the throat and , with protracted and elbows down and out, using a relaxed grip (palms or fingertips under the bar). Brace by tightening the and retracting the head slightly back to maintain a neutral spine. The execution follows a precise sequence to generate power from the lower body while pressing overhead. First, initiate the dip phase by flexing the hips, knees, and ankles simultaneously in a controlled manner, bending the knees to a depth of approximately 10% of body height (about 15-20 cm or 6-8 inches vertically) while keeping the trunk vertical and hips back slightly—avoid excessive forward lean or knee travel beyond the toes. Second, transition immediately to the drive phase with explosive triple extension: rapidly extend the ankles, knees, and hips to propel the body upward, driving the off the shoulders while the heels may rise slightly off the floor for . Third, as the bar gains upward velocity, vigorously extend the arms to press it overhead to full lockout, ensuring elbows stay under the bar path and the head pulls back (for front-racked bar) before returning to neutral alignment with arms fully extended and locked. Finally, control the descent by reversing the motion: lower the smoothly back to the rack position on the shoulders without rebending the knees excessively, then reset for the next repetition—each rep begins from a . Key form cues ensure proper and reduce . Maintain a neutral spine throughout to avoid arching or rounding the back; keep the bar path vertical and close to the body, directly over the midfoot; position elbows directly under the bar during phase for efficient force transfer; and brace continuously to stabilize the . During the drive, focus on aggressive without allowing the knees to rebend after the initial dip, distinguishing it from the push jerk. These cues primarily activate the lower body muscles like the and glutes during the drive phase to support upper body pressing. For equipment, use a standard Olympic (20 kg for men, 15 kg for women) loaded with standard plates for controlled movements, as it allows precise racking and unracking. Bumper plates may be used for variations involving dropped reps to protect the floor and equipment, though they are not essential for the basic push press. Always ensure adequate shoulder mobility (at least 180° flexion) before attempting the exercise.

Muscles Involved

The push press is a compound movement that recruits primary muscles in the upper body for the pressing action, including the anterior deltoids, which facilitate flexion and abduction to elevate the overhead, and the triceps brachii, which extend the elbows to achieve full lockout. The upper trapezius also plays a key role in scapular elevation and stabilization during the overhead phase, ensuring proper positioning. Secondary muscles support the explosive initiation and overall stability, with the and gluteal muscles (particularly the gluteus maximus) driving hip and knee extension to generate momentum from the lower body. The core musculature, encompassing the rectus abdominis and obliques, provides bracing to maintain spinal neutrality and transfer force efficiently through the trunk, while the serratus anterior assists in scapular protraction to support shoulder stability. Biomechanically, the lower body contributes the predominant initial force through rapid triple extension of the hips, knees, and ankles, comparable in power output to the jump squat, before the load transitions to upper-body dominance for completion. This creates synergistic effects via full kinetic chain engagement, from ground reaction forces to overhead extension, optimizing total-body power. Lower-body muscles peak during the dip and drive phase, while upper-body activation intensifies in the subsequent press.

Benefits

Training Purposes

The push press serves as a key exercise for building explosive power in overhead movements by integrating lower-body drive with upper-body pressing, facilitating rapid force production through the kinetic chain. This movement enhances full-body coordination by demanding synchronized activation from the legs, core, and shoulders, promoting efficient motor patterns essential for dynamic actions. In athletic contexts, it supports performance in sports requiring vertical force generation, such as , where force transfers from the ground upward to mimic jumping and striking motions, and throwing events like , which rely on explosive-reactive ballistic actions. As an accessory lift in , the push press targets improvements in by refining dip and drive mechanics, thereby boosting overall overhead lifting efficiency and addressing common technical failures in competitive lifts. It functions as a foundational element in workouts of the day (WODs), where it contributes to developing power and speed under varied intensities, aligning with the modality's emphasis on functional, high-repetition circuits. For general strength building, it accommodates progression from beginners learning basic triple extension to advanced athletes refining power output, serving as a scalable tool across training levels. Athletes in power-demanding disciplines, such as team sports like soccer, incorporate the push press to elevate force transmission and neuromuscular coordination for sport-specific demands. General fitness enthusiasts utilize it for metabolic conditioning, leveraging its full-body engagement to improve alongside strength in varied workout formats. This exercise particularly benefits those targeting enhancements in lower-body power, which supports the primary muscles involved in explosive pressing. Measurable goals with the push press often focus on increasing one-rep maximum loads to gauge strength gains, reflecting improvements in maximal force capacity over training cycles. For endurance-oriented objectives, practitioners track higher repetition volumes at submaximal intensities to build work capacity and sustain power output during prolonged efforts.

Key Advantages

The push press enables lifters to handle significantly heavier loads compared to the strict , often 20-30% more, due to the incorporation of leg drive that assists the upper body in initiating the lift. This leg assistance accelerates overall strength gains by allowing with greater weights while maintaining proper form, making it an effective tool for building pressing capacity. By utilizing explosive hip extension, the push press enhances rate of force development (RFD) and overall power output, as the rapid transfer of force from the lower body to the promotes faster during phase. This quality is particularly beneficial for athletes in sports requiring quick bursts of upper-body power, such as or striking disciplines, where improved explosiveness translates to better . The exercise improves and kinetic chain efficiency by demanding synchronized activation across the body to maintain bar path integrity during the dynamic press. This integration helps address potential imbalances common in upper-body dominant lifts, fostering more balanced development and reducing compensatory patterns that could lead to inefficiencies. As a time-efficient full-body movement, the push press combines lower- and upper-body in a single exercise, providing a potent stimulus for and metabolic conditioning without requiring multiple isolated lifts. Research on overhead pressing derivatives, including the push press, supports its role in enhancing power transfer through the kinetic chain for athletic performance, with studies showing improved force production and athletic applicability.

Limitations and Safety

Potential Drawbacks

The push press demands substantial shoulder mobility, particularly 180 degrees of flexion, to allow for safe overhead positioning and to minimize strain during the extension phase. Adequate ankle dorsiflexion is also essential to execute the initial dip without compensatory forward travel, which can compromise stability and increase joint stress. These mobility requirements, combined with the need for precise coordination between the lower-body drive and upper-body lockout, render the exercise unsuitable for beginners lacking proficiency in the strict press, as the integrated leg momentum introduces complexity that can exacerbate form breakdowns. When technique falters, the push press carries a higher risk than isolated pressing movements, as excessive lower-body can cause bar path deviation, leading to undue stress on the or spine. Unlike the strict press, which isolates the upper body, the push press relies on leg assistance to move heavier loads, potentially masking underlying weaknesses in shoulder strength and stability while overtaxing the core and lower back during the explosive drive. The exercise's heavy-load potential further heightens its demands, necessitating access to a for secure unracking or a spotter to mitigate risks of dropping the bar during failure. Individuals with pre-existing conditions such as impingement, where motion between 60 and 120 degrees provokes pain, or lower back issues that limit spinal loading, should avoid the push press without tailored adjustments, as the overhead positioning and dynamic dip can aggravate these vulnerabilities.

Injury Prevention

To minimize injury risks associated with the push press, such as strain or lower back stress from improper loading, practitioners should implement targeted warm-up protocols focusing on dynamic mobility for the s and hips. Examples include band pull-aparts to activate the rear deltoids and stabilizers, along with leg swings to enhance hip flexibility and prepare for the dip phase. These movements increase joint lubrication and muscle activation without static , which can temporarily reduce power output. Maintaining precise form is essential to prevent compensatory movements that could lead to overuse injuries. Key checkpoints involve ensuring a full overhead lockout with the bar path remaining vertical, avoiding excessive back arching by keeping the core braced and torso upright during the drive. using mirrors or video recordings allows for real-time corrections, particularly monitoring position and drive to distribute load evenly across the kinetic chain. Progressive overload should begin with light implements to build technical proficiency before adding resistance. Start with a PVC pipe or empty for 3-5 sets of 3-5 repetitions, emphasizing smooth dip-drive transitions and pausing at the bottom to reinforce posture. Gradually increase load only when form remains consistent, typically advancing to moderate weights after 2-4 weeks of practice to allow neuromuscular adaptation without overwhelming joint structures. Incorporating accessory exercises strengthens supporting musculature and addresses common weaknesses that contribute to push press vulnerabilities. Strict overhead presses build stability without leg drive, while core-focused movements like planks enhance anti-extension capacity to maintain spinal neutrality under load. Perform these 2-3 times weekly at lighter intensities to complement main sessions and reduce imbalance-related risks. Training should cease immediately upon experiencing sharp in the shoulders, elbows, or lower back, as this indicates potential irritation or tissue overload beyond normal . Distinguish this from expected post-exercise soreness, which feels diffuse and resolves within 48 hours; persistent or localized discomfort warrants rest and professional evaluation to avoid chronic issues.

Variations and Programming

Common Variations

The dumbbell push press is a unilateral variation of the standard barbell push press, utilizing two s held at shoulder height with palms facing forward or neutral. The execution follows the same three-phase structure: a controlled dip by bending the knees and hips, an explosive drive upward using the legs to initiate momentum, and a vigorous extension of the elbows to press the dumbbells overhead until arms are fully extended. This modification increases joint instability compared to the barbell version, providing enhanced proprioceptive feedback and allowing for independent arm movement to address muscular imbalances. The seated push press adapts the exercise for upper-body isolation by performing it on a bench or , which minimizes or eliminates lower-body involvement from the leg drive. With the or dumbbells positioned at the shoulders, the lifter executes a shallow dip if possible within the seated position, followed by pressing the weight overhead through elbow extension, focusing greater emphasis on the deltoids and due to reduced momentum from the legs. This variation is particularly useful for hypertrophy-oriented where leg contribution is intentionally limited to target pressing muscles more directly. In the behind-the-neck push press, the is racked behind the s with a pronated grip slightly wider than width, requiring greater and thoracic mobility to achieve the starting position. The movement proceeds with the standard dip and leg drive to propel the bar upward, then elbow extension to lock out overhead, with the bar path traveling behind the head throughout. This setup shifts emphasis toward the rear deltoids and upper compared to the front-racked position, though it demands sufficient shoulder external rotation and is contraindicated for individuals with limited mobility or prior injuries due to increased stress on the glenohumeral joint. Single-leg or split-stance push press variations introduce to challenge balance and unilateral lower-body strength, with one foot positioned forward and the other back in a staggered stance, or balancing entirely on one . The technique mirrors the conventional push press—initiating with a dip from the working (s), driving through the hips and knees for power transfer, and extending the arms overhead—but the offset base requires greater core stabilization and hip control to maintain posture and prevent lateral sway during the press. These adaptations enhance coordination and address side-to-side discrepancies in leg strength without altering the upper-body pressing mechanics. Lightened push press iterations use submaximal loads, typically 50-70% of (1RM), to prioritize speed and explosiveness over maximal strength. The execution emphasizes rapid dip depth control (around 0.2–0.3 meters), followed by a forceful triple extension of the ankles, knees, and hips to generate velocity in the drive phase, culminating in quick elbow lockout while maintaining bar path alignment. This approach trains rate of force development by allowing higher movement speeds, distinguishing it from heavier variants focused on absolute power output.

Integration into Training Programs

The push press can be effectively integrated into programs as an accessory movement following primary lower-body exercises like squats and deadlifts, typically performed 2-3 times per week to build upper-body pressing strength without excessive fatigue. For strength-focused programming, athletes commonly use 3-5 sets of 1-5 repetitions at 80-90% of their (1RM), allowing for heavy loading while maintaining form through the leg drive phase. In power development routines, particularly within cycles, the push press emphasizes explosive execution with 4-6 sets of 3-6 repetitions at 70-85% of 1RM to optimize rate of force development and transfer to athletic . This approach aligns with goals by pairing moderate loads with rapid concentric actions, often positioned after foundational lifts to enhance overall explosiveness. Periodization structures the push press within broader training blocks to progressively build capacity, starting with phases using 8-12 repetitions at lighter loads (50-70% 1RM) to increase muscle size and work capacity, then transitioning to strength-power peaking with lower repetitions and higher intensities. Deload periods every 4-6 weeks, reducing by 40-60% while maintaining technique, facilitate recovery and prevent during these cycles. Sample integrations include workouts utilizing every-minute-on-the-minute (EMOM) formats, such as 10-12 minutes of 3-5 push presses at 70% 1RM to build metabolic conditioning alongside power; in , it serves as a post-bench press accessory for 3-4 sets of 4-6 reps to reinforce overhead stability; and in general fitness circuits, it appears as 3 sets of 6-8 reps within full-body sessions to promote functional strength. Progression is monitored by tracking 1RM improvements, with notable gains achievable over 8-12 weeks when combined with adequate , , and , ensuring sustained adaptation without plateaus.

References

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6548056/
  2. https://journals.lww.com/nsca-scj/fulltext/2018/06000/exercise_technique__the_push_press.11.aspx
  3. https://exrx.net/WeightExercises/OlympicLifts/PushPress
  4. https://barbend.com/benefits-of-push-press/
  5. https://www.catalystathletics.com/article/1932/Pressing-Exercises-for-Weightlifters-Why-When-and-How/
  6. https://www.catalystathletics.com/article/80/The-Push-Press-Use-Your-Legs/
  7. https://www.crossfit.com/essentials/the-push-press
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  9. https://www.iwf.sport/2025/03/04/iwf120y-22-1972-the-end-of-the-press-movement/
  10. https://startingstrength.com/article/russ_knipp_and_the_resurrection_of_the_olympic_press
  11. https://www.youtube.com/watch?v=jdN1Sg4j-Sk
  12. https://www.catalystathletics.com/exercise/87/Push-Press/
  13. https://scholarexchange.furman.edu/cgi/viewcontent.cgi?article=1485&context=furmanengaged
  14. https://www.muscleandmotion.com/how-to-shoulder-press/
  15. https://www.sciencedirect.com/science/article/abs/pii/S1360859223002723
  16. https://library.crossfit.com/free/pdf/PushpressJan03.pdf
  17. https://spectrumsp.com/2012/10/volleyball-specific-exercise-series-4-power/
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  20. https://www.strongfirst.com/many-valuable-reasons-training-push-press/
  21. https://kettlebell.monster/common-mistake/going-too-far-forward-with-the-knees-in-the-push-press/
  22. https://fitnessvolt.com/push-jerk-push-press-and-strict-press/
  23. https://www.nsca.com/contentassets/de9aebfe7a7340b69217b99bb13862a7/basics_of_strength_and_conditioning_manual.pdf
  24. https://us.humankinetics.com/blogs/excerpt/modification-of-exercises-to-allow-injured-individuals-to-continue-training
  25. https://wodwell.com/movement/push-press/
  26. https://www.hss.edu/health-library/move-better/overtraining
  27. https://my.clevelandclinic.org/health/diseases/overtraining-syndrome
  28. https://www.fitbeastclub.com/blogs/home-gym-blog/push-press-with-resistance-bands-a-comprehensive-guide-to-building-strength-and-power
  29. https://www.muscleandfitness.com/workouts/full-body-exercises/push-press-exercise-how-to-benefits-and-variations/
  30. https://pmc.ncbi.nlm.nih.gov/articles/PMC4637911/
  31. https://www.nsca.com/contentassets/d8cfbfa7955544a78832822bbada99b7/nsca-position-statement-on-weightlifting.pdf
  32. https://pmc.ncbi.nlm.nih.gov/articles/PMC10511399/
  33. https://wodwell.com/wods/movement/push-press/?score_type=emom&sort=relevant
  34. https://www.jtsstrength.com/periodization-powerlifting-definitive-guide/
  35. https://pmc.ncbi.nlm.nih.gov/articles/PMC8435792/
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