Exercise Spotlight – Push Press

The Push Press is a full body explosive lift. You can start to handle heavier weights overhead which gives greater overload than you might be able to achieve with just shoulder power alone. It also gives the opportunity to develop rate of force development as you skilfully try to accelerate the weight overhead! If you are an overhead or power-based athlete then the overhead press is perfect for improving power. It is essentially a more advanced version of the strict press and so is a great skill to start to develop to take your general strength training to the next level. Make sure you have mastered the strict overhead press before attempting this. It is a staple for Weightlifters to improve their overhead strength but it is also very useful for developing power that will transfer into jumping and throwing based movements. 

Exercise Suitability:
Beginners: ❌
Advanced: ✔️
 
What are the key technique points?

• Find a ‘rack’ position that allows you to rest the bar more so on your shoulders and collar bone than in your hands (so that you can effectively transfer your drive)
• Focus dipping down and driving as straight as possible to get the bar overhead in a straight line
• Your drive should be as powerful as possible, focusing on jumping up or exploding the bar off your shoulders.
• Finish the drive by punching your arms above your head.
• Take care when lowering the weight, ensuring you keep control and use the legs to absorb the impact.

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