How To Do Push Press: Benefits, Variations & Tips

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May 13, 2022

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A Push Press is a weight training exercise for the shoulders and is also known as a barbell push press. The push press is one of the words used for weightlifting and overhead pressing derivatives. It has a long history of use in the sport of lifting and when it comes to bodybuilding exercises, push press is one of the most effective exercises.

A BB push press is a dynamic compound exercise that increases the power and strength in the upper and lower body. The main focus of the bb push press is the shoulders, hips, and core. It is one of the best home exercises to indulge.

In this article, we will go through the steps on how to do a push press with proper form. We will also discuss the various benefits, variations, and tips.

How To Do a Push Press

Begin by using a weight that you are comfortable with and you can control in a barbell push press. The weight should allow you to perform the exercise with the correct push press form. Here is a step-by-step guide on how to do a push press.

Start with a push press barbell in your front rack position.
Stand with your feet shoulder-width apart and grip the bar with your fingertips with your elbows pointing forward.
Rest the bar on the front of your shoulders and drop down into a shallow squat position, centering your weight under the barbell.
Now, press up through your heels as you drive the bar directly above your head until your arms are straight.
Lower the bar down to your chest, slowly.
Make sure to maintain a neutral arch in your spine throughout the move.

When performing a push press barbell, keep your elbows tucked in and close to your shoulder to maintain tension on the shoulders while pressing the barbell overhead.

‍Benefits of Push Press‍

Push press workout comes with a host of colossal benefits. Here are the various push press benefits.

It’s a full-body workout: Push press exercise is an exercise that works your entire body. Push press builds muscles in your upper body and lower body. Push press workout activates various body muscles, including the glutes, pecs, triceps, deltoids, quadriceps, and lower back muscles.

‍Prepares you for other compound exercises: As you practice the push press workout, it increases your upper body strength and your body power. It will help you perform other challenging exercises, such as the deadlift, bench press, push-up, clean and jerk.

‍Increased Acceleration: With push press practice, one can improve the ability to accelerate their movement under load. It allows for an increase in total power generated and weight used which goes beyond what your arms and shoulders can produce on their own. As a result, it leads to gains in other areas of fitness.

‍Development of leg strength: In a push press, the practice can generate high amounts of power through force production from the legs. Repeated practice of push press workout can improve the ability of the lifter to completely utilize the tremendous power of their lower body and develop higher leg strength.

‍Improved weight lifting technique: Push press exercise is performed regularly by Olympic lifters as an accessory exercise for the jerk. The dip and drive motion of the push press exercise is exactly like the loading phase of the split or power jerk. The push press is a unique way of reinforcing a good weightlifting technique.

‍Overhead stability: Push press workout allows for much more weight to be lifted overhead compared to strict variations of overhead pressing. It requires more shoulder stability and strength. Practicing push press exercises will improve the ability to support heavier loads overhead over time, with more control and confidence.

Variation of Push Press‍

There are various variations of push press that one can try. Some of them are:

Dumbbell Push Press: A dumbbell push press is simply a standing overhead press done with momentum from the lower body. It is a kind of standing push press. In a dumbbell push press, holding the dumbbells at your shoulders, you quickly dip and then extend your hips and knees to press up the weights, followed by locking out your elbows with a pressing motion. The DB push press is a full-body effort. DB push press incorporates various muscles of the upper and lower body.

Military press pushup: A military press push up is a push up that emphasizes the triceps. You can perform military press pushup by keeping the elbows tucked to the sides. It causes more activation of the triceps.

Shoulder push press: A shoulder push press is a great way to keep your upper body in shape. The shoulder push press works most of the large muscles in the body, including the shoulders, arms, chest and upper back. It is a kind of standing push press. It is also called overhead push press. As the overhead push press requires balance, it also works the muscles in your core, including the abdominals and lower back.

Single-arm push press: A single arm push press is a dynamic compound exercise that increases the shoulder and the lower body strength. The core is forced to work hard and stabilize the weight in one arm during a one-arm push press. Using a dumbbell in this push press exercise allows for more safety for the shoulder and a greater range of motion.

Pushup power press: A push up power press is an innovative and complete pushup board training system. Push up power press shapes and strengthens the chest, shoulders, biceps, triceps, and back while engaging the core. This push press CrossFit exercise promotes proper form that is the key to any strength training. The color-coded push press CrossFit exercising is great for an overall push press training.

Kneeling push press: It is the perfect introduction to a push press and is a great upper body exercise. By starting your push press training with kneeling push press, you can work on your form as well as your stability as you advance.

If push press isn’t working for you, there are push press alternative exercises that you can try. Push press alternative exercises include Strict Press, Thruster, and Push jerk.

Now that you know so much about push press, the next time you are craving a barbell or dumbbell workout, make sure to try a push press and make your upper body stronger.

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