A push press is a weightlifting move that works the shoulders, triceps, and legs. The push press is performed by holding a weight in the overhead position and then dipping down slightly before explosively pressing the weight overhead.
The push press is a great move for building strength and power. It can be used as part of a weightlifting routine or as an exercise to build general strength. When performed with proper form, the push press can also help to improve coordination and balance.
Benefits of the push press
The push press is a compound exercise that targets the entire body, particularly the shoulders, triceps and core. It is a great way to build explosive power and strength.
The benefits of the push press include:
Increased muscle mass – The push press is a great way to increase muscle mass in the upper body.
Increased strength – The push press is a great way to increase strength in the upper body.
Increased power – The push press is a great way to increase explosive power.
Improved shoulder stability – The push press helps to improve shoulder stability and strength.
Improved core stability – The push press helps to improve core stability and strength.
Increased flexibility – The push press helps to improve flexibility in the shoulders and hips.
How to Do a push press with Proper Form
When it comes to the push press, proper form is key.
Here are the basic steps to performing a push press with proper form:
1. Stand with your feet hip-width apart and hold a weight in your hands just above your shoulders, with your elbows bent.
2. Brace your core and dip down slightly as you explosively press the weight overhead.
3. Lock out your arms overhead and squeeze your glutes at the top of the movement.
4. Reverse the motion, lowering the weight back to the starting position.
5. Repeat for reps.
Tips for doing the push press
Here are a few tips to help you get the most out of the push press:
1. Use a weight that challenging – The push press is a great exercise for building strength and power, so make sure to use a weight that is challenging enough to make you work hard.
2. Brace your core – Be sure to brace your core throughout the entire push press movement to help improve stability and prevent injury.
3. Keep your form strict – It is important to keep your form strict when performing the push press, as this will help you to get the most out of the exercise and prevent injury.
4. Don’t arch your back – When pressing the weight overhead, be sure not to arch your back, as this can lead to injury.
5. Avoid bouncing – When lowering the weight back down to the starting position, avoid bouncing, as this can put unnecessary stress on your joints.How to incorporate the push press into your workout routine
How to incorporate the push press into your workout routine
The push press is a great exercise for building strength and power. Here are a few ideas for incorporating the push press into your workout routine:
Use it as part of a circuit – The push press can be used as part of a circuit training routine. Simply perform a set of push presses followed by another exercises such as squats, lunges, or rows. Repeat the circuit 2-3 times.
Do it as a superset – The push press can also be done as a superset with another upper body exercises such as overhead presses or dumbbell presses. Simply perform a set of push presses followed by a set of the other exercise with no rest in between. Repeat for 3-4 sets.