INCORPORATE THE PUSH PRESS TO GIVE A NUDGE TO YOUR TOTAL-BODY STRpush press
IN INCORPORATE THE PUSH PRESS TO GIVE A NUDGE TO YOUR TOTAL-BODY STRpush press is a powerful exercise that can enhance your Olympic lift, CrossFit, and general strength training. It’s a movement that’s both challenging and fun to perform, and it can yield significant gains in muscle growth and power output.
The Strict Overhead Press
The strict overhead press is a good option for the average lifter who wants to build strength and muscle mass in their shoulders. The movement is a tough one to master, but it can be done with dedication and focus.
The strict press is also an effective choice if you’re new to training the barbell. Because this is a relatively new movement, you will need to start with light weights and work up to the heavier weights over time. This can help you get stronger and improve your form over the course of a few workouts.
To perform the strict press, set up on a bench with a barbell hanging from the ceiling and hold it at shoulder level with your hands slightly farther outside of your shoulder width than for the regular overhead press. Bend your elbows to bring the barbell up to chest height and brace your abs.
You can also use a dumbbell or a barbell with an open grip. Using this option will allow you to perform the exercise with more control and increase the stress on your deltoids.
Once you’re in the proper position, slowly lower your body so that your hands come down to your chin. Stopping at ear level is preferable for this version of the press, but you can also go as low as your chin.
It’s important to maintain a stiff torso through the entire movement to keep your shoulder joint healthy and prevent overuse injuries. You should also pause at the bottom of every repetition to breathe, then continue pressing until you have completed all the reps for the round.
Performing the push press is not as challenging as the regular overhead press, but it’s still a challenging lift. It can be difficult to keep the proper form while completing multiple repetitions of the press, so it’s recommended that you complete at least one set of five reps before moving on to another set.
If you’re a beginner, you may need to switch your overhead press dose from five pounds to 2.5 lbs each workout, or from 2.5 lbs to 1 lb for every two workouts to make sure that you are getting enough training stimulus and that you are progressing on the movement over time.
The Push Press
The push press is a great total-body strength exercise. It uses nothing more than your upper body to press a barbell strictly overhead with no help from your lower body.
As a result, the press is one of the most difficult barbell lifts to progress. It has the longest kinetic chain of any barbell lift, yet it involves the least amount of muscle mass.
In addition, it requires the most skill to perform well and is the hardest barbell lift on which to make progress over time. That’s why it is often used in conjunction with other compound movements, like squats and bench presses, to achieve the best results possible.
Using the push press as a basis for your strength training program will allow you to maximize your potential in many other aspects of fitness. You can even add a variety of advanced variations to your routine to improve your overall strength, power and mobility.
To train the push press properly, you must develop a solid foundation of stability and strength in your core. You can do this by practicing the proper lockout position, focusing on proper posture, and keeping your back straight throughout the movement.
You should also practice the proper technique for lowering yourself toward the barbell. This will ensure that you’re able to safely lower the barbell and avoid injury to your back or shoulders.
Finally, it’s important to understand the correct re-racking motion for connecting reps of the push press. This may require bending your knees as the bar makes contact with your shoulders.
A great alternative to the traditional barbell push press is the dumbbell push press, which can be performed with a single barbell or two dumbbells. This movement allows you to accelerate the load, which can result in additional power and total weight used during your press.
The Paused Push Press
Using nothing more than your upper body, you press a barbell strictly overhead with no help from your lower body. This exercise can be used to strengthen your shoulders and arms, as well as increase your power in the push press and other overhead movements.
This variation of the barbell bench press is ideal for those who have reached a plateau in their weight training routine. It is also great for those who want to add some extra difficulty to their regular bench presses.
You start the movement with a relaxed, open grip on the bar. This will allow both elbows to come through quickly, reducing the amount of time your hands are rotated outward.
Once you have a strong grasp on the bar, place your feet hip-width apart. Your torso should be tall, with your head forward.
To make the push press a bit more challenging, try doing it with a paused push. During this exercise, you perform the same movements as a standard push press but pause for two or three seconds before pressing it back up.
The paused push is a great option for people who are struggling with the standard push press, as it can force you to develop strength in your upper body and triceps. The pause will also force you to work on the technical aspects of the exercise, such as a smooth transition from descent to ascent.
Another benefit of the paused push is that it requires a lot of work on the core. This is important because the core needs to maintain an upright position underneath the weight as you press it overhead. If you fail to do so, the lift will likely lose its power.
As you learn to master this movement, you’ll become more proficient at using the push press to achieve a variety of training goals. You can use it as a conditioning tool, a jerk accessory exercise, and even as a competitive weightlifting lift.
If you’re not sure how to get started with the paused push, start with 4 to 6 sets of 2 or 3 reps with a light weight. You can then gradually increase your weight and reps to reach your desired goal.
The Variations
Incorporating the push press to give a nudge to your total-body strength can be one of the best things you can do for your overall training. It teaches you to use your shoulders and core muscles in ways that translate to the squat, bench, and deadlift, and can help you build more power and speed.
While the basic push press is a powerful lift that can be used to develop tons of power and control, it also requires careful execution. Performing it properly can save you a lot of wasted energy and time in the gym and can help you build confidence and consistency in your lifting technique.
To start the exercise, grasp the barbell in a wide, shoulder-width grip and position it on your back in the rack position. Maintain your tucked elbows and keep your head back to move the bar forward. You can then dip and drive the barbell overhead by flexing your quads and glutes to initiate the movement.
Ideally, you want to have the bar overhead by the time your chest is nearly touching the floor. If you can’t do this, you may be too tight and your arms are not in proper position.
This is particularly common for people who are new to the overhead press and haven’t done enough work to develop their pressing technique. It is important to have a stable and secure base of support before you begin to press, so be sure you are using a wider stance than you think you need (shoulder width or more), and flex your quads and glutes hard to lock your body into position.
Once you have a good base of support, brace your core as tight as possible and try to maintain it throughout the entire motion. This is a crucial part of the movement, as any lapse in core stability will result in a loss of shoulder support and cause you to press off the front rather than straight overhead.
There are several variations to the push press that you can add to your routine for a unique challenge. The most effective variations will be based on your goals and specific needs. For example, if you’re looking to develop your upper chest muscle strength and power, consider trying the slider push-up. This variation works more of the serratus anterior muscle, which controls your shoulder blades, and increases muscular tension on your chest and triceps. This can be especially helpful if you’re struggling with the incline plyo push-up and want to add more explosive power to your reps.
