Push Press

The push press is commonly abbreviated as “Pu. Pr.”

How to:

Half of the proper execution of the push press is the same as the press. However, the main difference is the push press is initiated by the legs allowing for the athlete to lift a heavier barbell.

To execute the push press correctly, the athlete should begin by grabbing the barbell with a clean grip. The athlete will place the barbell on the anterior deltoids similar to the front squat. However, unlike the front squat, the optimum angle for the elbows and humerus is about 45°, half of the ideal angle of the front squat rack position.

With the barbell resting on the shoulders, the athlete will slightly lift their chin and protract the head back making space for a straighter bar path and will initiate the momentum overhead by slightly lowering their torso and legs in a with a shallow dip, bending the knees and lowering the torso, then violently jumping to propel the barbell past the head. As the barbell clears the head, the athlete shall use their arms to finish the lockout overhead. The athlete may relax their neck to bring their head and neck back to the neutral position. Once the arms are fully straightened, the barbell should be stable over the spine and the arms slightly behind the ears.

We recommend performing the push press as 3-8 sets of 1-5 repetitions.