Push press
Log this in the trackerAn overhead press with a leg drive, letting you move more than a strict press.
What it is
A dip and drive with the legs starts the bar, and the shoulders and triceps finish it overhead. It bridges strict pressing and the jerk.
Muscles worked
Primary: Front deltoids, Triceps. Secondary: Quadriceps, Glutes, Core.
How to perform it
- Take the bar on the front of the shoulders with the elbows slightly in front of the bar.
- Dip a few inches by bending the knees with the torso upright.
- Drive up hard through the legs and press the bar overhead as it leaves the shoulders.
- Lock out overhead with the head through, then lower to the shoulders under control.
Common form faults
- Dipping by bending forward at the hips. Keep the torso vertical; the dip is knees only, and shallow.
- Dipping so deep the drive becomes a squat. A few inches is plenty. Deeper dips slow the transition and lose the elastic drive.
Programming
3 to 6 reps. A good way to overload the overhead position beyond what a strict press allows.
Plan your training
Variations & substitutions
Frequently asked questions
- Push press or strict press?
- Strict pressing builds shoulder strength with no help. The push press lets you handle more load, which trains the lockout and the overhead position under heavier weight.
- How much more can I push press?
- Most people manage roughly a fifth to a third more than their strict press once the timing clicks.