The push press is a compound exercise that combines a dip, drive, and press to lift weight overhead, effectively engaging multiple muscle groups. Here's how to perform a push press step-by-step, incorporating key points from the reference video:
Push Press Technique Breakdown
Here’s a detailed guide on how to perform the push press effectively, broken down into easy-to-follow steps:
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Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a barbell across your upper chest, resting on your front deltoids, with an overhand grip slightly wider than your shoulders.
- Keep your elbows high and tucked in close to your body, as highlighted in the reference, "It's a really thin elbows are high".
- Maintain a neutral spine and a tight core.
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The Dip (Initiation):
- Initiate the movement by performing a short, controlled dip at your hips and knees, similar to the start of a squat.
- As you dip, keep your back straight, chest up, and core tight.
- The dip is minimal, just enough to engage your leg muscles for the drive.
- The reference emphasizes the importance of keeping heels down during this phase, "squat down keep the heels".
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The Drive (Power Generation):
- Explosively extend your hips and knees to drive the weight upwards.
- This is where you generate the power for the overhead press, primarily from your legs and glutes.
- Think of driving your feet into the ground and using the leg power to launch the bar upwards.
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The Press (Overhead Movement):
- As your legs reach full extension, continue the upward momentum of the barbell by pressing it overhead.
- Use your shoulders and triceps to complete the press.
- Ensure that the bar travels in a straight line above your head.
- At the top, lock out your arms, and keep the bar directly over your mid-foot.
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The Descent (Return):
- Lower the barbell in a controlled manner to the starting position on your upper chest.
- The descent should be smooth and controlled, maintaining good posture and core engagement.
Key Considerations:
- Elbow Position: Keeping your elbows high and tucked under the bar is crucial for a proper push press as mentioned in the reference, "It's a really thin elbows are high".
- Heel Position: Maintain heel contact with the ground during the dip to drive effectively as the video points out, "squat down keep the heels".
- Core Engagement: Keep your core muscles engaged throughout the entire movement to protect your lower back and enhance stability.
- Controlled Movement: Avoid jerky motions. The push press should be a controlled, smooth movement from start to finish.
- Progression: Start with a lighter weight to learn the technique and gradually increase the load as you become more comfortable with the movement.
Table Summarizing the Push Press Steps:
| Step | Action | Key Point |
|---|---|---|
| Starting | Stand with bar on upper chest, elbows high | Feet shoulder width, neutral spine |
| Dip | Short dip at hips and knees | Heels down, chest up, core tight |
| Drive | Explosively extend legs and hips, driving bar upwards | Generate power from legs and glutes |
| Press | Use shoulders and triceps to press bar overhead | Straight line, arms locked at top, bar over mid-foot |
| Descent | Lower bar controlled back to upper chest, ready to repeat. | Maintain good posture and core engagement |
By following these steps, you can perform the push press safely and effectively to improve your strength and power.
