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Push Press

9.3
Excellent

Push Press Images

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Guide

Push Press muscle diagram

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.