I would like to incorporate the push press into my shoulder routine. From what I have read on here, it seems like it helps break plateaus and hits the delts with a greater load than normal. Does anyone have any tips for doing this movement? Are there Westside tricks, or don’t they do this exercise? Also, are there any other websites that offer good advice on doing this? Since it is a compound movement, my guess is that form what have a fairly strong effect on the poundage that can be used. Thanks in advance, and sorry if this question is a repeat, the search never works for me.
The push press is one of my favorite exercises. Unrack the weight from a squat rack or clean the weight to your shoulders. Take a deep breath before you rack the weight and stay real tight. Squat down a few inches and reverse motion quickly and drive the weight overhead as fast as possible.
Can anyone else add some advice, please?
Here’s what Medvedyev says about the press (From The Training of the Weightlifter)…‘The athlete places the feet in a position that is comfortable for him (at approximately shoulder width, toes pointed slightly to the side) and assumes the initial position for the press. The pelvis is set slightly forward, such that the vertical projection of the iliofemoral joints is close to the heels, the waist is taut, and the shoulder girdle is elevated. The elbows are slightly in front of the bar, the head is tilted back slightly. There is only enough tension in the arms to hold the bar on the chest. The elbows are energetically thrust upward as the barbell is lifted from the chest. The initial lifting is realised chiefly by the shoulder muscles. The angle in the elbows increases insignificantly. For the most part, the athlete subsequently straightens the arms. The head tilts backwards slightly during the arm straightening (this has a tonic affect on the extensor muscles). It is not recommended to turn the elbows to the side until the barbell reaches the upper part of the head, since this weakens the effort directed at lifting the barbell. The forearms should be held in a slightly inclined position. The furthur straightening (& consequently lifting) of the arms is made diffficult when the forearms are in a horizontal position. I order to overcome this difficult position, the athlete leans back a little. The abdominal muscles are tense, the shoulder & elbow angles become obtuse, which contributes to the furthur straightening of the arms, & consequently, lifting the barbell. When the elbows are almost straight, the athlete moves the head & torso forward, & the pelvis backward; having completed the straightening of the arms & torso, the athlete fixes the barbell.’ I add about a 1/3 squat & explode to get the bar going.
From that detailed description, it’s hard to tell if you ever really lock out? When I see people using a lot of weight on this exercise, they seem like they don’t lock out, and almost look like the are pulling the bar down as fast as they push it up. I don’t know if this is an illusion or something? I am also wondering about what is written about keeping the abs tight. It seems like prior to the writings of Dave Tate, proper form for like every exercise is to keep the abs tight. However, for squats and overhead press I have read that it works to push the abs OUT, so does this apply to the push press, too? Thanks
The push press is an awsome exercise, espically if combined with a clean (i.e. clean the bar from the floor and then push press it overhead). As far as locking out, altough I’m not sure what Westside does, from my experience I would definitely lock out (acutally it’s quite hard not to). Also it is very important to select a proper weight. To me the best way to judge if the weight is correct is to judge the bar speed. The speed should be fast but heavy enough that you need to use your legs. Also if the bar is getting stuck at your sticking point you either need to use your legs more or use less weight (this is an explosive movement). When dealing with abbs, on any exercise where you use heavy weight you should keep them tight (actually it’s almost impossible not to). But the “pushing out” that you were reffering to is done against a belt, supposedly to increase inner abdominal pressure. However, I would not do this unless you are under the suppervision of an experience powerlifter (not Joe Blow who did a tournament back in '63 who hasn’t see his feet in half that long). The reason is that unless you are competitely powerlifting (on a national level) a belt is probably unneeded, on any exercise (for more info do a search on “Back Strong & Beltless”). As an end note I would also recommend that you incorporate overhead squats into your routine, I have never experienced an excise that made my medial delts as sore as when I did them (for how to do an overhead squat do a search for Coach Davies) . Best of luck.
Princess - The Push Press is one of great lifts you can do but it involves many muscle groupings. There is and concept that to be truly successful with a great Push you need to be able to perform triples with the wieght in the Front Squat. Well, looks like I only confused you more but it is a great exercise and if need be, I will be pleased to discuss. In faith, Coach Davies
Thanks to everyone who has answered me. In regards to your reply, Coach Davies, I am a little confused. So, to be able to push press 100 lbs once, someone would have to be able to front squat 100 lbs for 3 reps? Is that what you mean? Thanks
god i hope not, i just did 5X5 front squat with 240lb, i think that weight would snap my arms off trying to push it over me head.
(is it uncool to work out in a motorbike helmet?)
I also am wondering about the width of my grip. Should I keep it narrow, to get the triceps to help, or wide, to decrease the distance the bar has to travel? Regarding the last post about the 240 lb push press, my freinds boyfreind does the push press with almost as much weight as he bench presses, as I’ve seen him have two 45s and a 25 on each side.
Watch out for your chin. The first time I did the push press I uppercutted myself in the chin with the bar.
Well just an old Olympic Weightlifting theory (btw, “lazyeye” - nice #'s)for a relationship between rock bottom front squats and overhead jerks. I only mentioned it because of the tremendous influence your leg drive has in the Push Press. If I can offer any assistance, feel free to ask. In faith, Coach Davies
if you friend’s boyfriend does them why don’t you get him to help you with the specifics?
unless you think he may be wrong?
Thanks for the advice, everyone, once I actually try this movement out, I’m sure I will have more questions. My freinds bf is good at the push press since he takes lots of growth hormone and testosterone. I am not too sure that his form or technique has anything to do with his poundages. I was going to add this information in my previous post, but usually when I add such ‘personal’ information, it’s some how used to flame me. Thanks again for the help, everyone!
ahh yes, Coach D. it is my understanding though that the jerk much more involves the legs than the push press, no?
I didn’t see the questions you had on form answered, so…
The habit of not locking out is usaully caused by lack of tricep strength, since the exercise allows you to use more weight, people who do a lot of push pressing can get very strong shoulders, and they can bypass the tris.
The other reason is laziness.
There is also an application for Olympic Lifting I won’t get into.
Hey everyone, I don’t know if Im doing this right or not but I have a strong tendency to do push presses with my left foot forward. I think this helps the explosiveness and leg recruitment into the movement, but after reading the ex. description I don’t know if this is flawed?
You’re right about my freind, his arms are small in relationship to the rest of his body. I thought maybe the no lockout technique like had something to do with saving the rotator cuff or something.