Push-press

The push-press is an overhead press variation in which the barbell is pushed upward with assistance from the lower body. This "push" helps the weight travel through the sticking point of a strict press. The push-press is commonly performed as part of barbell complexes, power training for all types of athletics, or as a powerful shoulder exercise.

Benefits

Builds full-body power, strength, and coordination
Allows you to put heavier weight overhead than with a strict press
Works for low reps and moderate to high reps
Great full-body move with a shoulder emphasis

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Equipment: Barbell
Level: Intermediate

9.3

Average

Push-press Images

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Push-press Instructions

Beginning Position:

Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.

Upward Movement Phase:

Slightly flex the hips and knees, keeping torso erect.
Immediately follow with an explosive push upward by extending the knees.
Keep torso erect and tensed.
At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
At maximum plantar flexion, push bar from the shoulders.
Push the bar with the arms to a fully extended elbow position overhead.

Downward Movement Phase:

Lower bar to shoulders.
Flex hips and knees slightly as bar touches shoulders.
Straighten the hips and knees before the upward movement phase begins again.

Breathing:

Exhale through the sticking point of the upward movement phase.
Inhale during the downward movement phase.