Push Press Exercise


The push press is an exercise which requires overall body recruitment to execute the movement. The exercise is a partial squat with a full over head press, increasing the amount of weight which can be lifted when compared to the traditional standing barbell press (also known as the military press).

The exercise begins in the same position as the military press, with the body erect and the barbell level with the shoulders. The hips and knees are then flexed to allow for a partial squat, whilst the barbell remains static. The hips and legs are then extended in a powerful movement, while the barbell is also press above the head. The body is fully erect, with the arms extended above the head, at the top of the exercise. The descend is a mirrored movement of the ascend.

The push press is an explosive exercise which aims to increase strength and power of the shoulders, triceps, as well as improve overall function due to the integrated nature of the lift. The exercise would look suit powerlifters, strongmen, rugby players, and other athletes who require explosive upper body movements.

The push-press recruits the quadriceps, buttocks, triceps and shoulders greatly, all in one integrated movement. The quadriceps is recruited from the extension of the knee during the partial squat, with the buttock muscles involved in the extension of the hips. The shoulder muscles became effectively stressed during the pressing of the barbell, with the triceps becoming strongly involved at the top of the exercise as the arms extend. The range of motion could be reduced, with the arms being only brought shy of lock-out, reducing the involvement of the triceps. This would favor those who seek to specifically target the shoulders. This partial range of motion would be more suited to a routine which aims to exclusively target the shoulders however, which the push press does not aim to do, so a military press may be a wiser choice if this is the goal.

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Source by Franky J Jones