by You’ve been hitting the gym hard and crushing your workouts, but are you really challenging yourself to build maximum power and strength? If not, it’s time to up the intensity and add the push press to your routine. In this article “06 Best Push Press The Perfect Exercise” you will learn that the push press is one of the most effective exercises for boosting your strength and power.
By combining a squat and an overhead press in one fluid movement, the push press works your entire body in a functional, full-body way. Not only will it improve your strength and power, but it also enhances core stability and shoulder mobility. The push press should be a staple in any serious strength training program.
Stop wasting time with isolation exercises and start reaping the benefits of this powerful, full-body move. Your muscles will thank you, and your fitness will reach new heights. What are you waiting for? Add the push press to your next workout and start pushing your strength to the next level.
What Is the Push Press?
The push press combines an overhead press and a slight leg dip and drive. You hold a barbell at shoulder level, dip into a slight knee bend then drive back up to lift the weight overhead in one smooth movement. This helps you lift more weight than a strict press alone by harnessing power from your legs. Here’s are the following steps of performing Push Press:
- Start with the bar in a rack at shoulder level.
- Dip into a slight knee bend.
- Quickly reverse the motion to drive the weight up while simultaneously pushing the bar overhead.
- To complete one rep, slowly lower your back to the level of your shoulders.
- Aim for 2 to 3 sets of 7 to 9reps. Go heavy but keep good form.
The push press hits your shoulders, traps, triceps, quadriceps, and glutes. It requires core stability and full body coordination. Build power and strength with this highly effective exercise.
How to Do the Push Press:
To do the push press, follow these steps:
- Standing with your feet shoulder-width apart, grasp an overhand grip barbell at shoulder height.
- Folded your knees and lower into a squat. Push Press through your heels to stand up powerfully while simultaneously pushing the bar overhead.
- Extend your arms and finish with the bar overhead, slightly behind your head. Stop and then slowly lower the bar back to of the shoulders to complete one rep.
The push press works your entire body in one fluid movement. It develops power, strength, and balance. Start light, maybe just the bar, and add weight gradually as your technique and strength improve. Aim for 2 to 3 sets of 6to 7 reps. This exercise is perfect for building power and crushing your fitness goals. Do the daily and watch your strength soar.
6 best Push press for Fitness and Health:-
The push press is a fantastic full-body exercise that builds power and strength. By utilizing your entire body to drive the weight overhead, the push press allows you to lift more than a standard shoulder press. This means greater strength and muscle gains, especially in your shoulders, traps, and triceps.
1) Barbell bench press:
The barbell bench press is a staple exercise for building a powerful chest, shoulder and triceps. To perform the barbell bench press:
- Lay down on a flat bench position with your feet flat on the floor.
- Grasp the barbell with an overhand hold slightly wider than shoulder width.
- Pull the bar from the rack and hold it with your arms extended above your chest.
- Slowly lower the bar to the middle of your chest.
- Push the bar back up by extending your arms to return to the starting position.
- Repeat for the desired number of reps, typically 6-12 reps for muscle size or 10-20 reps for endurance.
Start with a lighter weight and higher reps then gradually build up the weight and decrease the reps to increase power over time as your strength improves. Be sure to use a spotter for safety and push yourself to progress in small increments. Your pectoralis major (chest), anterior deltoids (front shoulders), and triceps (back of upper arms) are the main muscles worked out by the bench press.
Strong and defined pecs, delts and triceps are hallmarks of an athletic physique. Make the barbell bench press a focus of your workout routine and you’ll develop power, strength and muscle.
2) Barbell push press:
The barbell push press is a powerful exercise that builds strength and power in your shoulders, triceps, and upper chest.
- Standing with your feet shoulder-width apart, grasp a barbell with an overhand grip at shoulder height.
- Keep your core engaged and don’t lock your elbows.
- Bend your knees and hips and drive the weight up by forcefully straightening your legs and extending your hips and torso.
- At the same time, press the bar straight up overhead by fully extending your arms until they’re locked out.
- Pause briefly then slowly lower the bar back to your shoulders to complete one rep.
For the best results, use a weight that fatigues your muscles in the target rep range. Start with 3 to 4 sets of 6 to 8 reps and build up from there as your strength improves. Be sure to keep good form – don’t lean back as you press or lock out your elbows at the top. The push press is a great exercise for building power that carries over well to sports performance and everyday activities.
3) Dumbbell shoulder press:
The dumbbell shoulder press is a great exercise for building power and strength in your shoulders.
- Stand with feet shoulder-width apart and hold a dumbbell in each hand with arms at sides and palms facing forward.
- Raise your arms up while keeping your back straight until the dumbbells meet above your head.
- Slowly lower the weights back to the starting position.
- Make sure to keep your core engaged and don’t lock your elbows at the top.
- Start with lighter weights and higher reps, then build up the weight and decrease the reps.
- You can perform this exercise seated or standing. Seated may be easier when first starting out.
- Aim for 4 sets of 7-10 reps.
This exercise works all three heads of your deltoids (front, side and rear) for a complete shoulder workout. Be consistent and watch your shoulder strength and power increase over time!
4) Dumbbell overhead tricep extension:
This exercise targets the triceps through isolated elbow extension. The overhead position provides constant tension on the triceps throughout the entire exercise. For best results, use a weight that fatigues your triceps in the target rep range. Here’s are the followings steps for Dumbbell:
- Grab a pair of dumbbells and stand with feet shoulder-width apart.
- Hold a dumbbell in each hand and raise your arms up and overhead until the dumbbells meet directly over your head, palms facing forward.
- Slowly lower the dumbbells behind your head by extending your triceps until you feel a stretch in the backs of your arms. Pause, then lift back to the starting position by flexing your triceps.
Be sure to keep your upper arms stationary near your head and only move at the elbow joint. Lock your elbows at the top and don’t swing the weight. Control each rep through a full range of motion.
This exercise targets the triceps through isolated elbow extension. The overhead position provides constant tension on the triceps throughout the entire exercise. For best results, use a weight that fatigues your triceps in the target rep range.
5) Dumbbell bench press:
For safety, always do the bench press with a spotter who can help lift and rack the weights if needed. Start light, around 2-3 pounds in each hand, and build up weight over time as your muscles strengthen. Dips are a great exercise to build strength in your shoulders, chest and triceps. To do a dip:
- Find a bench or chair and place your hands on the edge.
- Bend your elbows and lower your body towards the floor by bending at the elbows.
- Push back up by straightening your arms to the starting position.
- Aim for 3-4 sets of 9-10 reps each.
Start with a higher bench or chair and gradually work your way lower as your strength improves. You can also add weight to make it more challenging, such as a dumbbell between your feet. Dips are a foundational exercise that will build muscle and power for all your pressing movements.
6) Pec deck:
The Pec deck machine focuses on your pectoral muscles (aka pecs). This exercise works your chest from multiple angles to build strength and power.
- Adjust the seat so your upper arms are parallel to the floor.
- Grab the handles with an overhand grip and straight arms.
- Slowly squeeze your pecs to bring the handles together in front of you.
- Pause, then slowly release back to the starting position.
- Aim for 3 sets of 10-15 reps each. Start out carefully and increase your weight gradually.
For the best chest workout, include the pec deck along with bench press, incline bench press, and pushups. Work your pecs 2-3 times a week, with rest days in between for maximum results. The pec deck provides focused stimulation that will have your chest bulging in no time.
Common Push Press Mistakes:
Avoid these common mistakes to maximize the benefits of the push press:
- Not generating enough power from your legs. The push press requires force from your entire body, not just your shoulders. Bend your knees and hips to generate momentum from your legs to help drive the bar overhead.
- Letting the bar crash down. Control the bar on the descent by lowering it with control back to your shoulders. Dropping the bar haphazardly can lead to injury and reduces effectiveness.
- Locking out your knees. Keep a slight bend in your knees at the top to avoid locking them out. Locking out knees places extra stress on the joints.
- Not stabilizing your core. Brace your core to give you a solid base of support. An unstable core reduces your power and balance, limiting how much weight you can press.
- Rushing the press. Move deliberately through each phase of the lift. Rushing compromises your form and power, limiting your results. Take your time to set up properly and press powerfully.
- Not practicing the push jerk. The push jerk is a more advanced variation that can allow you to lift even heavier weights. Learn the proper technique from a coach before attempting the push jerk.
Following these tips will have you safely powering through personal records in no time. Be patient, start light, and focus on using proper form on every rep.
Push Press Variations:
Once you’ve mastered the basic push press, try these variations to continue improving your strength and power:
- Shoulder Push Press: Rest the bar on your shoulders instead of your upper chest. This focuses the lift on your deltoids and triceps.
- Push Jerk: After driving the bar overhead, quickly drop into a quarter squat and thrust your body upright to generate momentum to lock out your arms. This allows for the greatest weights.
- Behind the Neck Push Press: Hold the bar behind your head with an overhand grip. Keep your core engaged and don’t lock your elbows at the top. This hits your posterior chain and upper back.
- Single Arm Push Press: Hold a dumbbell at shoulder level and push it overhead one arm at a time. This improves shoulder and core stability.
- Push Press + Front Squat: Push press the bar overhead, then drop into a front squat. Drive back up to the starting position. This combo builds total body power and coordination.
Varying your push presses with different bars, weights, grips, and tempos will maximize your strength gains and minimize plateaus. Start light, focus on form, and gradually build up the weight on these advanced variations.
Pro and Cons:
The push press exercise has both benefits and drawbacks to consider:
| Pros | Cons |
| Builds power and strength in shoulders, chest, and triceps | Less range of motion than overhead press |
| Improves balance and core stability | Risk of injury if not performed properly with good form |
| Can lift heavier weights than strict overhead press | Difficult exercise that requires coaching for beginners |
| Works multiple muscle groups at once for efficiency | Can be hard on lower back if core is not engaged |
FAQs (Frequently Asked Questions) regarding 06 Best Push Press The Perfect Exercise:
What is the best technique for push press?
The key to mastering the push press is using proper technique. To build power and strength, focus on Stand with feet shoulder-width apart and hold a barbell at shoulder level. Keep your core engaged, chest up, and knees slightly bent.
Brace your abs and glutes, and drive through your heels to push the bar up while simultaneously dropping into a slight dip by bending your knees. Quickly reverse the motion by straightening your body and knees to lift the bar overhead.
Lock out your elbows and stabilize the bar overhead. Stop and then slowly lower the bar back of your shoulders to complete one rep.
How many pushes per day?
For the push press, start with 3 sets of 5-10 reps, 3 times a week. As you build strength, you can work your way up to 4-6 sets of 3-5 reps. The most important thing is using a weight that fatigues your muscles in the target rep range.
Can I do push everyday?
While the push press is a great exercise for building power and strength, doing it every single day may lead to overtraining and injury. It’s best to limit push press to 2-3 times a week, with rest days in between for the best results.
The key is moderation – enough stimulus to gain strength, but adequate rest to avoid burnout or injury. Do as the need of body. Consistency over the long run will pay off!
Conclusion:
To recap, the push press is:
- A full-body exercise that builds power and strength.
- Works your legs, core, shoulders, and triceps.
- Allows you to lift heavier weights overhead than a strict press.
- Adds intensity to your workout in a short amount of time.
- A functional exercise that translates to real-world movements.
Give the push press a try and you’ll feel more powerful in no time!
