Push Press
10 reps
Dip with your legs, then explode the bar overhead.
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SHOULDERS
Push Press
The Push Press is an explosive overhead press that uses a quick dip and drive from the legs to launch the bar up. It lets you move more weight than a strict press and builds power through the shoulders and triceps. It's also a key stepping stone toward more advanced lifts like the jerk.
How to do it
- 1
Rack the bar just below shoulder height and grip it overhand at shoulder-width.
- 2
Dip under to rest it across your shoulders, unrack it, and step back with feet shoulder-width, toes slightly out.
- 3
Drop into a shallow quarter dip by bending your knees.
- 4
Explosively extend your legs and press your arms to drive the bar overhead.
- 5
Lock out with the bar over your ears, then lower it back to your shoulders under control.