How to do Push-Press: Variations, Proper Form, Techniques, Barbell

The push-press is a full-body compound exercise that utilizes the overhead press with your upper body and power from the legs to push the bar overhead. Performing push-press is essential for avid gym-goers, those who want to benefit their everyday health and range of motion, and dedicated athletes. 

The push-press is commonly used in Olympic weightlifting to supplement Olympic lifts, such as the snatch and overhead squat. Furthermore, the push-press is used in CrossFit since it can help build shoulder strength and range of motion for common exercises, such as single-arm dumbbell snatches, overhead barbell squats, and power for plyometric exercises like jumping and burpees. 

The main benefits of performing the push-press involve improved athletic performance, translation to the split jerk Olympic lift, improved overhead mechanics, plyometric benefits, compound exercise full-body stimulation, improved shoulder stability, and a stronger lower body. 

The main muscles involved in the push-press involve the hamstrings during the dip portion of the movement, quads during the push portion, glutes from the lower portion of the barbell push, triceps for pushing the bar overhead, deltoids for stabilizing the barbell, trapezius muscles during the entire motion, and core for overhead stability. 

The proper push-press form involves standing with your feet hip-distance apart, placing the barbell across your chest at shoulder height, keeping your elbows pointing forward, dipping down into tea power stane, and pushing with your quads as you drive the bar straight overhead. Make sure to avoid driving the bar outwards instead of upward, keeping your elbows high, and using your legs to power the bar. 

The different push-press types involve standing overhead press, single-arm dumbbell overhead press, incline barbell shoulder press, landmine press, Z-press, dumbbells Arnold press, machine shoulder press, and dumbbell raise combination. 

The main push-press mistakes to avoid include incorrect grip width (not being shudder-width apart), wrist being too bent and too relaxed, elbows flaring out during the pushing motion, lower back arching and strain, and pressing the bar forwards instead of overhead. 

These common mistakes can occur in beginner and advanced users alike. If you make these mistakes, it can lead to common injuries that can derail your athletic performance. The most common push-press injuries include rotator cuff injury due to shoulder strain and repetitive motions, pinched nerve, and brachial plexus injuries. 

How to Perform Push-Press with Proper Form?

To get the benefits of push-press, individuals need to learn how to use proper form. Proper form is essential when exercising, especially as a beginner. Proper form is doing this shoulder exercise correctly without the chance of injury and avoiding overuse and repetitive motion injuries.

To dominate the push-press exercise, individuals need to use the proper form. By learning to master push-press, individuals can get the necessary power benefits, range of motion benefits, and strength gains. 

  1. Stand with your feet shoulder-width apart.
  2. Put fingers on the bar.
  3. Point the elbows forward.
  4. Place the bar in front of your shoulders. 
  5. Squat down into a shallow squat.
  6. Keep your weight centered beneath the barbell.
  7. Press up through your heels directly over your head.
  8. Drive the bar until your arms are straight.
  9. Reduce the weight of the bar on your chest.
  10. Keep your spine in a neutral arch.

What are the Benefits of doing Push-Press?

There are numerous benefits of doing the push-press exercise to help athletes and gym-goers alike.

What are the Benefits of doing Push Press
What are the Benefits of doing Push-Press?
  1. Increases strength in an effective way: The push-press benefits your shoulders and shoulder mobility to help with everyday tasks and other exercises. Your shoulders are used in various workouts and everyday tasks, such as pushing yourself off a couch, opening a door, and carrying items. Shoulders need to be strengthened and taken care of to avoid injury. 
  2. Improves overall speed, power, and core: The push-press is directly conducive to increasing power and speed. Since you are using your legs to push the weight of the bar overhead, your whole body will have to be coordinated and move at once to drive full=body power output and overhead mechanics. 
  3. Improves athletic performance: The push-press is one of the best plyometric exercises you can do to help boost your power and speed. Although we commonly think of jumping and spring as plyometrics, the push-press is a powerful exercise that can help with jumping, throwing, power, and speed during running. 

What are the mistakes for the Push-Press form?

Keeping proper form is essential to gaining the push-press benefits and avoiding injury. Push-press form must be kept in mind during this exercise’s preparation, set-up, and execution phase to prevent injury and reap the benefits. Good push herpes form for all users, whether they are a beginner or experts, should be considered when choosing weight, setting up the bar, and doing the exercise. 

Some mistakes related to the push-press form include the following.

  1. Incorrect grip width – Individuals need to position their hands correctly on the bar to avoid taxing the wrong muscles and leading to injury. 
  2. Bent wrists – Those who cannot rack the barbell properly need to increase their wrist mobility by performing front rack exercises and creating a stable shelf for the barbell. 
  3. Flared out elbows – The third mistake related to push-press form is flaring the elbows due to the lack of back strength and tension that can cause shoulder impingement and elbow stress. 
  4. Lower back arching – Individuals need to improve their core stability and use a spotter for external cues.
  5. Press the bar forwards – Individuals must learn the overhead pressing technique by increasing their shoulder stability and mobility. 

How to Determine Proper Weight for Push-Press?

Those who are new to using push-press in their workout regime need to determine the correct weight to avoid injury and overstressing their muscles. Individuals should start at a low weight and slowly increase over time to avoid injury. Beginner weight for the push-press is 47 pounds for females and 80 pounds for males. Individuals should start at 3 sets of 10-12 reps — once the sets become too easy and the reps are not taxing, individuals can increase by 2.5-5 pounds. 

What is the importance of grip for Push-Press?

Grip is the measure of how much force you can generate with your hand and forearm muscles. Grip strength is essential in numerous exercises, especially those that incorporate bodyweight or holding heavyweight with barbells or dumbbells.

Gripping in the push-press is essential to keeping your wrist in the right position and avoiding dropping the barbell during the entire range of motion. 

Which muscles are involved while performing Push-Press?

There are both upper body and lower body muscles involved in the push-press exercise. 

  1. Quadriceps – The quads are used during the dip motion of the movement and generate speed during the concentric portion of the upward movement of the bar.
  2. Glutes – The glues generate power during the drive phase that makes the vertical motion easier than solely using your upper body.
  3. Shoulders – The shoulders, especially the deltoids, help stabilize and push the bar overhead.
  4. Core – The core is critical for keeping your body in an upright and stabilized Positano during the overhead motion and the bracing portion of the lift. 

What are the phases of Push-Press?

In exercising, ‘phases’ refer to performing an exercise efficiently and proficiently to ensure proper form. Using proper mechanics and ensuring proper form leads to efficient muscular contraction, neuromuscular control, and long-term benefits of the push-press exercise.

There are three phases of the push-press: the dip, drive, and extension phase of the push-press.

  1. The Dip Phase of Push-Press – Once the bar is set on the chest, the individuals should dip the legs to a 1/4 squat position. The hips need to travel downward and keep the knees over the toes. The user will keep the chest tall to avoid bending and strain on the lower back and produce ample leg power to force the bar overhead. 
  2. The Drive Phase of Push-Press – The drive phase is essential to explosively changing direction, using your legs to power the bar overhead, and extending your ankles, knees, and hips. 
  3. The Extension of the Elbow Phase of Push-Press – Extending your ankles, knees, and hips is called triple extension and is key to producing enough power and movement to generate force. The final step of the extension phase is to push the arms overhead, drive your head back to the original starting position, extend your elbows and lock them out. 

What are the Push-Press Variations?

A push-press variation is an alternate exercise that can tax the same muscles to varying degrees and make the user perform better at the original exercise (the push-press). Variations of push-press can be used to help an individual pareap the same benefits without performing the same exercise every time during a workout plan. 

  1. Dumbbell push-press – The dumbbell push-press exercise is similar to the barbell push-press, but uses two dumbbells instead of one barbell. 
  2. Overhead press – Overhead press, also known as the strict press, is an overhand motion that only involves the upper body. The bar is pressed from the rack position to the overhead position without assistance or momentum. This variation is essential for those who cannot use their legs or isolate their upper body. 
  3. Military press – A military press, also known as the shoulder press, is a barbell exercise that works the upper body. Similar to other overhead presses, the military press primarily focuses on the upper body, such as the triceps, trapezius, and deltoid. 
  4. Arnold press – The Arnold press is a dumbbell exercise that builds the shoulder muscles and incorporates all three deltoid muscles during the eccentric and concentric portion of the lift. 

What are the necessary pieces of equipment for Push-Press?

The push-press exercise requires the barbell to perform correctly, with some users choosing to use a barbell squat rack for the racking efficiency.

What are the necessary equipments for Push Press
What are the necessary pieces of equipment for Push-Press?

Which muscles can be affected more from Push-Press?

The muscles used by the push-press are the deltoid muscles, trapezium, triceps, core, quadriceps, glutes, and hamstring. 

What are the shoulder muscle exercises with Push-Press?

Using the push-press for shoulder muscles helps build strength and stability. Those who want to increase their push-press weights and performance need to focus on their shoulder strength and stability, which can be increased by pushups, incline bench press, lateral raise, overhead press, and dumbbell shoulder press. 

What are the leg muscle exercises with Push-Press?

To increase your leg power and strength of the push-press, individuals need to focus on best leg exercises that strengthens the quadriceps, hamstrings, and glutes. To increase the push-press for leg effectiveness, individuals should consider performing the barbell squat, dumbbell squat press, barbell deadlift, glute bridges, and leg press. 

There are some interesting push-press related facts that may entice you to incorporate this exercise tin o your workout plan:

  1. The push-press is a full-body compound exercise
  2. The push-press conditions your rotator cuff and reduces the risk of a shoulder injury
  3. Your core is taxed during the entire push-press motion 

Does Push-Press affect the hormones?

The push-press is a compound lift that can affect hormones, such as increasing epinephrine, norepinephrine, testosterone, and HGH. 

Does Push-Press Increase Testosterone?

Since testosterone is a resistance exercise that builds muscle, it can increase testosterone. Restore is a hormone that increases the development of male secondary sexual characteristics. 

Is Push-Press practiced within CrossFit?

The push-press is practiced within CrossFit to increase an athlete’s performance with other overhead movements, such as overhead squats, snatches, and clean and jerk. 

Is Push-Press a military movement?

The push-press is a variation of a military movement, the military press. The push-press can increase your shoulder stability and strength for military exercise

Is Push-Press dangerous?

The push-press is not dangerous if you control the weight, learn the proper form, and avoid going up in weight too soon. 

Is Push-Press essential?

The push-press is essential for shoulder strength, range FM Putin, core strength, and preventing shoulder injuries. 

Is Push-Press an Olympic lift?

The push-press is not an Olympic lift but can be used to help Olympic lifting effectiveness, such as the clean and jerk and overhead squat. 

Is Push-Press a compound exercise?

The push-press is a compound exercise that taxes the upper and lower body. 

What can replace Push-Press?

Other exercises that can replace the push-press sin include the dumbbell shoulder press, seated shoulder press, barbell incline press, barbell decline press, pushups, machine shoulder press, and lateral shoulder raise. 

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