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Push Press
Also written as BB push press, Push press
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
anterior deltoid, triceps brachii
Also: quadriceps, gluteus maximus, core
Equipment
barbell, rack
Setup
- Start with the bar racked on the front of the shoulders, feet hip width.
- Brace the trunk and keep the torso vertical.
Execution
- 1.Dip by bending the knees a few inches, keeping the torso upright.
- 2.Reverse sharply, driving through the legs to launch the bar.
- 3.As the bar leaves the shoulders, press it the rest of the way to lockout.
- 4.Lower back to the shoulders and reset before the next rep.
Breathing
Inhale and brace before the dip, exhale after lockout.
Form cues
- Dip short and vertical — this is not a squat.
- Let the legs start the bar, then the arms finish it.
- Keep the bar path straight up.
Common mistakes
- Dipping forward so the bar rolls off the shoulders.
- Dipping too deep and losing the elastic drive.
- Pressing before the legs have finished.