We can all use more overhead strength and power. Sometimes it’s needed for a simple menial task like stocking shelves overhead and other times to throw an overhand right in the self-perseveration situation at the gas station at 3 AM. One of the most effective ways to build this strength and power is with the push press. The push press calls on the calves, quads, core, deltoids, and triceps as prime movers and a host of other muscles that stabilize and assist. Contrary to the grinding reps of heavy strict overhead presses, this lift is explosive and classified as a “quick lift”. Let’s take a look at five benefits of performing the push press.
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Easy Learning Curve
The push press is very easy to learn and program it into your training. The movement can be learned within a few minutes, contrasted to a jerk, which is very complex and requires a significant time commitment to master. Bottom line, if you can overhead press and you can jump, you can successfully learn how to push press.
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Building Maximal Power
Being strong and slow in sports is useless. On the flip side, how effective would a really weak fast person be as a linebacker? Both of the aforementioned lack power; power is force X distance/time. In layman’s terms, it’s the ability to produce force rapidly. Push pressing forces you to produce maximal force in minimal time.
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Whole Body Involvement
The push press requires the lifter’s body to function in concert as an integrated unit. On the field of play and life in general, the right muscles need to be recruited to contract and relax at the appropriate times. The push press is a great teacher.
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Increased Overhead Press
Remember when you first started lifting and recklessly heaved up cheat curls? After a few months you were able to strict curl that weight because of overload. A push press can work much the same way for an overhead press in this regard, even though your entire body assists, you still have to handle the weight and hold it overhead. If you are push pressing primarily to increase your overhead press or for hypertrophy, try using a five-second eccentric to lower the weight.
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Platform Not Needed
Most gyms suffered the proverbial neutering decades ago with the removal of lifting platforms; this means no cleans and snatches allowed. Luckily, many of the explosive strength benefits derived from the Olympic lifts can be gained with a push press, no platform or bumper plates needed.
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The Video Demonstration
A picture is worth a thousand words and a video is worth 10 thousand words. Here is a tutorial by nationally renowned Santa Barbra-based strength coach and personal trainer, Noah Bryant.As you watch the video below, pay attention to a few key points:Keep your torso upright during the lift. A big mistake folks make is excessive forward or leaning backward. Both of these can lead to missed lifts and serious injury.Activate the legs first. Think of this as a leg lift and really explode up.Make sure you keep the lift “fluid”, as in one upward motion. Explode up with the legs and then be ready to activate the upper body to keep the momentum going.Be mindful of the bar path. The bar should travel slightly back so that at lockout the bar is over the crown of the skull.
We can all use more overhead strength and power. Sometimes it’s needed for a simple menial task like stocking shelves overhead and other times to throw an overhand right in the self-perseveration situation at the gas station at 3 AM.
One of the most effective ways to build this strength and power is with the push press. The push press calls on the calves, quads, core, deltoids, and triceps as prime movers and a host of other muscles that stabilize and assist. Contrary to the grinding reps of heavy strict overhead presses, this lift is explosive and classified as a “quick lift”.
Let’s take a look at five benefits of performing the push press.
Easy Learning Curve
The push press is very easy to learn and program it into your training. The movement can be learned within a few minutes, contrasted to a jerk, which is very complex and requires a significant time commitment to master. Bottom line, if you can overhead press and you can jump, you can successfully learn how to push press.
Building Maximal Power
Being strong and slow in sports is useless. On the flip side, how effective would a really weak fast person be as a linebacker? Both of the aforementioned lack power; power is force X distance/time. In layman’s terms, it’s the ability to produce force rapidly. Push pressing forces you to produce maximal force in minimal time.
Whole Body Involvement
The push press requires the lifter’s body to function in concert as an integrated unit. On the field of play and life in general, the right muscles need to be recruited to contract and relax at the appropriate times. The push press is a great teacher.
Increased Overhead Press
Remember when you first started lifting and recklessly heaved up cheat curls? After a few months you were able to strict curl that weight because of overload. A push press can work much the same way for an overhead press in this regard, even though your entire body assists, you still have to handle the weight and hold it overhead. If you are push pressing primarily to increase your overhead press or for hypertrophy, try using a five-second eccentric to lower the weight.
Platform Not Needed
Most gyms suffered the proverbial neutering decades ago with the removal of lifting platforms; this means no cleans and snatches allowed. Luckily, many of the explosive strength benefits derived from the Olympic lifts can be gained with a push press, no platform or bumper plates needed.
The Video Demonstration
A picture is worth a thousand words and a video is worth 10 thousand words. Here is a tutorial by nationally renowned Santa Barbra-based strength coach and personal trainer, Noah Bryant.
As you watch the video below, pay attention to a few key points:
Keep your torso upright during the lift. A big mistake folks make is excessive forward or leaning backward. Both of these can lead to missed lifts and serious injury.
Activate the legs first. Think of this as a leg lift and really explode up.
Make sure you keep the lift “fluid”, as in one upward motion. Explode up with the legs and then be ready to activate the upper body to keep the momentum going.
Be mindful of the bar path. The bar should travel slightly back so that at lockout the bar is over the crown of the skull.
