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Push Press

Exercise Data

Type: Olympic Weightlifting Main Muscle Worked: Shoulders Other Muscles: Quadriceps, Triceps Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Push
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9.3

Out of 10

Excellent

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Push Press
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Push Press Guide

Main Muscle: Shoulders

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.

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.

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.

Breathing:

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

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Tips and Reviews - Login to rate

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Tip: Push Press

Exercise Rating
10/10

May 2, 2014 6:17 PM: Proper form is key! This is one of the best shoulder exercises. I've read (meaning prove it for yourself) that standing shoulder exercises engage more muscles than seated shoulder exercises. For those who think the hip thrust is a cheat, I've heard it referenced as a safety measure (just like partial...+See More

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Review: Push Press

Exercise Rating
9/10

Nov 30, 2012 12:55 AM: Does anyone know if i should be doing these excersises one at a time or each set and move on the next set im confused about that help!!!

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Tip: Push Press

Exercise Rating
8/10

Apr 24, 2012 4:31 PM: This is what I call a cheat rep. You use momentum from your legs to get the bar moving.

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Tip: Push Press

Exercise Rating
9/10

Apr 18, 2012 4:34 PM: gloves with wrist support are helpful

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Review: Push Press

Exercise Rating
10/10

Apr 9, 2012 10:17 AM: Really good.

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Tip: Push Press

Exercise Rating
N/A

Dec 9, 2011 9:07 PM: Does anyone have any tips for this workout? I'm having a really hard time with the form. I know I'm doing it wrong cause I feel like I am using my back. That's even with just the bar. Should I get a training belt?

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Review: Push Press

Exercise Rating
10/10

Aug 9, 2011 1:14 PM: Amazing !

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Review: Push Press

Exercise Rating
9/10

Jul 20, 2011 1:23 PM: this transformed the way i look at shoulder day. i do this every time with out fail . it makes my shoulders explode. corect form is the key , and i do as many reps as i can , with at least 4 to 5 sets before moving to the next exercise

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Review: Push Press

Exercise Rating
9/10

Jun 14, 2011 2:12 PM: Love these. I include this in almost every shoulder workout--sometimes as warm-up with lighter weight, sometimes in the middle with heavier weight. These have really given more shape to the front of my shoulders.

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Tip: Push Press

Exercise Rating
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May 27, 2011 1:55 PM: This is a terrifying exercise to do when just starting out with lifting. Be conservative with your weight choices. Better to be safe then end up with a cracked collar bone because you miscalculated. Also, make sure you have plenty of space for a bar drop just in case.

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