A push press is a weight training exercise for the anterior head of the deltoid (shoulder). The push press is used to help develop the strength of the shoulder. It can be used to push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important for sports (this is also found in the bench press).

Muscle group: Shoulder

Steps

1. Upward Movement Phase:

Slightly flex the hips and knees, keeping torso erect.
Immediately follow with an explosive push upward by extending the knees.
Keep torso erect and tensed.
At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
At maximum plantar flexion, push bar from the shoulders.
Push the bar with the arms to a fully extended elbow position overhead.

2. Downward Movement Phase:

Lower bar to shoulders.
Flex hips and knees slightly as bar touches shoulders.
Straighten the hips and knees before the upward movement phase begins again.

Tips

Beginning Position:
Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.

Breathing:
Exhale through the sticking point of the upward movement phase.
Inhale during the downward movement phase.

All exercises