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Push Press

Exercise Profile

Body PartShoulders
EquipmentBarbell
Primary Muscles
Secondary Muscles
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Introduction to the Push Press

The Push Press is a dynamic weightlifting exercise that targets multiple muscle groups, including the shoulders, arms, and lower body, promoting overall strength and power. It's suitable for anyone from beginners to advanced athletes, particularly those looking to improve their functional fitness or performance in sports. People would want to perform this exercise as it not only enhances muscle tone and strength, but also improves balance, coordination, and boosts metabolic rate for effective calorie burning.

Performing the Push Press: A Step-by-Step Tutorial

  • Engage your core, slightly bend your knees and then explosively push up with your legs while simultaneously pushing the barbell straight up over your head.
  • Pause for a moment at the top with your arms fully extended, ensuring that the barbell is in line with your body's midline and your head is pushed forward a bit.
  • Lower the barbell back to your shoulders in a controlled manner while bending your knees to absorb the weight.
  • Reset your stance and prepare for the next repetition, ensuring you maintain proper form throughout the exercise.

Tips for Performing Push Press

  • **Engage Your Core and Lower Body**: A push press is not just an upper body exercise, it involves your whole body. Before you start the lift, tighten your core and lower body. This will provide a stable base for the lift and protect your lower back.
  • **Use Your Legs to Drive the Bar Up**: Another common mistake is using only your upper body to push the bar up. Instead, bend your knees slightly and then explosively straighten them to help drive the bar up. This will allow you to lift heavier weights and also protect your shoulders from injury.
  • **Don't Arch Your Back**: When pressing the bar overhead,

Push Press FAQs

Can beginners do the Push Press?

Yes, beginners can do the Push Press exercise. However, it's important to start with light weights to learn the correct form and avoid injury. It's also beneficial to have a trainer or experienced individual guide you through the exercise initially to ensure you are doing it correctly. As with any exercise, gradually increase the weight as your strength and technique improve.

What are common variations of the Push Press?

  • The Behind the Neck Push Press involves holding the barbell behind your neck instead of in front, which targets different muscle groups.
  • The Power Jerk is a variation of the Push Press where you drop under the bar after driving it up, allowing you to lift more weight.
  • The Strict Push Press is a version where there's no use of the legs or hips to assist in the upward push, making it a more challenging upper body workout.
  • The Kettlebell Push Press involves using a kettlebell instead of a barbell, which can provide a different challenge due to the unique weight distribution of the kettlebell.

What are good complementing exercises for the Push Press?

  • Overhead Squats can also enhance the effectiveness of Push Press by improving shoulder stability and mobility, which is crucial for safely lifting and lowering the weight overhead.
  • Deadlifts can be a beneficial addition to a Push Press routine as they help build overall strength and power, particularly in the posterior chain, which is engaged when driving the barbell upwards in the Push Press.

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