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Push Press
An overhead press driven by a short leg dip. Lets you move more load overhead than a strict press and trains the transfer of leg drive through a rigid trunk.
- 01Take the bar in a front rack at the shoulders, elbows slightly in front of the bar, feet hip-width.
- 02Brace the trunk hard and dip straight down 10 to 15 cm by bending the knees only.
- 03Reverse instantly and drive the legs, letting the bar leave the shoulders on that momentum.
- 04Press the bar the rest of the way and lock it out with the head through and biceps by the ears.
- 05Lower under control back to the rack position and reset your brace for the next rep.
- 01Dip straight down, not forward.
- 02Legs start it, arms finish it.
- 03Head through at the top.
- 01Dipping by hinging at the hips — the bar drifts forward off the chest and the drive goes in the wrong direction.
- 02Dipping too deep — it turns into a slow squat and the bar loses the elastic drive off the shoulders.
- 03Ribs flaring and the low back arching at lockout — the spine is making up the range the shoulders do not have.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.