Push Press: Full-Body Strength Exercise

Instruction:

1. Starting Position:

   • Stand tall with your feet about hip-width apart.
   • Grip the barbell just outside your shoulders, ensuring that your hands are firmly placed, and the barbell rests at your upper chest (front rack position) with elbows slightly in front of the bar.
   • Your chest should be up, with a slight arch in your lower back (neutral spine), and your eyes should be forward.

2. Dip:

   • Begin by slightly bending your knees, pushing your hips back, and keeping your torso upright.
   • The dip should be a quick, controlled movement—not too deep. Your weight should shift to your heels, but you should not let your knees move forward past your toes.
   • Your torso should remain vertical, and your elbows should stay slightly in front of the bar.

3. Drive:

   • Once you reach the bottom of the dip, explosively extend your knees and hips while driving through your heels and thrusting your hips forward.
   • This explosive movement will generate upward momentum for the barbell.

4. Press:

   • As the bar begins to move upward, engage your shoulders and arms to finish pressing the bar overhead.
   • Make sure to keep your core tight throughout the movement to prevent arching your back.
   • Lock out your arms at the top of the movement, ensuring the bar is directly over your head, with your elbows fully extended and your head slightly through the arms (neutral position).

5. Return to Start:

   • Slowly lower the bar back to the front rack position while maintaining control.
   • Reset your posture and prepare for the next rep.

Tips

• Proper Grip and Bar Placement: Ensure the bar rests comfortably in the front rack position with your elbows slightly in front of the bar. This will allow you to generate power more effectively during the press phase.
• Elbow Position: Keep your elbows slightly forward, not flared out to the sides. This helps to maintain a solid, stable position for pressing.
• Avoid Excessive Leaning: Do not lean back or excessively arch your lower back when driving the bar overhead. Instead, focus on a fluid dip and drive motion to maintain good posture.
• Core Engagement: Keep your core tight throughout the movement to protect your lower back, especially when driving through the hips.
• Speed and Power: The push press relies heavily on generating explosive power from your legs to lift the weight overhead. Focus on the speed of the dip and drive for maximum efficiency.
• Breathing: Inhale during the dip and exhale as you press the bar overhead. Be mindful of controlling your breathing to maintain stability.