Foundational Series: Mastering the Push Press

The push press is a dynamic, foundational movement in CrossFit that combines elements of strength and power. Unlike the strict shoulder press, the push press allows you to use your lower body to help drive the weight overhead, making it an excellent movement for developing explosive power, upper body strength, and overall athletic performance.

What Is a Push Press?

The push press involves using your legs to generate momentum, which assists in pressing a barbell (or other weight) overhead. This movement bridges the gap between the shoulder press, which relies solely on upper body strength, and the push jerk, which incorporates even more lower-body power. By using your legs, you can lift more weight than with a strict press, making the push press a versatile movement for increasing strength, coordination, and explosive power.

The Benefits of Push Presses

1. Explosive Power: The push press teaches you how to generate power from your legs and transfer it through your core and upper body. This ability to create and transfer force is critical for many athletic movements, such as jumping, sprinting, and lifting.
   
2. Increased Overhead Strength: The push press allows you to lift more weight overhead than a strict shoulder press. This extra load builds strength in your shoulders, triceps, and upper chest, leading to improvements in overall pressing power.
   
3. Total-Body Engagement: While the upper body is the primary mover in the push press, the lower body plays a key role in initiating the movement. Your legs, glutes, core, and upper body work together, making it a full-body exercise that improves coordination and balance.
   
4. Functional Movement: The push press mimics real-life movements that involve using your whole body to lift objects overhead. Training with this movement enhances your functional fitness, making everyday tasks like lifting heavy items or playing sports easier and safer.
   
5. Improved Athletic Performance: By combining strength and speed, the push press helps develop the explosive power needed for a wide range of athletic activities. Whether you’re an Olympic lifter, CrossFit athlete, or involved in sports like basketball or football, the push press can boost your overall performance.

How to Perform a Push Press Correctly

While the push press is a relatively simple movement, proper technique is key to maximizing its benefits and minimizing the risk of injury. Follow these steps for correct form:

1. Set-Up:
   • Stand with your feet shoulder-width apart, holding a barbell at your shoulders in the front rack position.
   • Your hands should be just outside shoulder-width, with your elbows slightly in front of the bar. Your chest should be up, and your core braced.
   • Engage your glutes and core to maintain a strong, upright posture.
   
2. Dip:
   • Start the movement by bending your knees slightly, performing a shallow dip to load your legs. The dip should be quick and controlled, with your chest staying upright and your heels remaining flat on the ground.
   
3. Drive:
   • As you push through your heels to extend your legs, use the momentum generated by your lower body to drive the barbell overhead.
   • Simultaneously, press the barbell upward with your arms as your legs straighten.
   
4. Lockout:
   • Fully extend your arms at the top of the movement, with the barbell directly over your midline. Your elbows should be locked out, and your body should form a straight line from your heels to your hands.
   • Keep your core tight and shoulders engaged to stabilize the weight overhead.
   
5. Lower the Bar:
   • Slowly and under control, lower the barbell back to your shoulders in the front rack position.
   • Reset and repeat for the desired number of reps.
   

Common Mistakes to Avoid

1. Too Deep of a Dip: A common mistake is dipping too low when initiating the push press. A deep dip can cause you to lose balance or momentum. Instead, aim for a quick, shallow dip to generate just enough power to help drive the bar overhead.
   
2. Leaning Forward: It’s crucial to keep your chest upright during the dip and drive. Leaning forward shifts the load to your lower back, increasing the risk of injury. Focus on keeping your torso vertical throughout the movement.
   
3. Pressing Too Early: Some athletes start pressing the barbell with their arms before their legs have fully extended, which diminishes the power transfer from the lower body. Make sure your legs are fully extended before pressing with your arms.
   
4. Not Locking Out at the Top: Failing to fully extend your arms and lock out the barbell at the top of the lift can lead to instability and incomplete reps. Focus on achieving a strong, stable lockout position with the bar overhead before lowering it.
   

How to Incorporate Push Presses Into Your Workout

The push press is a versatile movement that can be used for strength training, conditioning, or as part of a CrossFit workout. Here are a few ways to incorporate it into your routine:

• Strength Training: Include the push press in your upper body or total-body strength sessions. Aim for 3-5 sets of 3-6 reps with moderate to heavy weight, focusing on explosive power and proper form.

• Accessory Work: Use lighter weight to practice technique and improve speed and power. Performing sets of 8-10 reps with light to moderate weight can help reinforce proper movement patterns and build endurance.

• CrossFit WODs: The push press is often incorporated into CrossFit workouts. Whether paired with movements like box jumps, deadlifts, or burpees, it’s a great way to challenge both your strength and cardiovascular endurance.

Push Press Variations

• Dumbbell Push Press: Using dumbbells instead of a barbell adds an element of unilateral stability and balance. It’s also easier on the wrists and shoulders for some athletes. Perform the same movement pattern with a dumbbell in each hand.

• Single-Arm Push Press: To challenge your core stability even further, try performing a push press with one dumbbell or kettlebell. This variation forces your body to engage your core more to maintain balance while pressing.

• Paused Push Press: For an extra challenge, add a pause at the bottom of the dip before driving the barbell overhead. This variation increases time under tension and helps build strength and power.

Final Thoughts

The push press is a dynamic, powerful movement that should be a key part of your CrossFit or strength training routine. It not only builds upper body strength but also teaches you how to generate and transfer power through your legs and core. Mastering the push press can lead to improvements in a variety of athletic movements, making it a valuable exercise for anyone looking to improve their strength, power, and coordination.

Remember to start light and focus on proper technique before increasing the weight. With consistent practice, the push press will become a cornerstone of your training, leading to noticeable gains in strength and explosive power.

This article provides a comprehensive guide to the push press, emphasizing its benefits, correct form, and ways to incorporate it into a workout routine. It’s ideal for athletes looking to improve strength and power in a functional, full-body movement.