What is a push press in weightlifting?
The push press is a fundamental weightlifting movement that combines elements of the clean and press. It is a compound exercise that involves both the upper and lower body, and is widely regarded as an essential skill for weightlifters. In this article, we will delve into the mechanics, benefits, and proper technique of the push press, helping you understand why it is a crucial part of any weightlifting program.
The push press is a dynamic movement that requires a high level of strength, power, and coordination. It begins with the lifter receiving the barbell in a front squat position, similar to the clean. From there, the lifter drives the barbell upwards, using a combination of hip extension, knee extension, and shoulder extension. The goal is to press the barbell overhead with a full extension of the arms, while maintaining control and balance throughout the movement.
Benefits of the Push Press
There are several benefits to incorporating the push press into your weightlifting routine:
1. Strength and Power: The push press is an excellent exercise for building upper body strength and power. It targets the muscles of the shoulders, chest, triceps, and back, while also engaging the legs and core for stability.
2. Coordination and Technique: Performing the push press requires a high level of coordination and technique. This makes it a valuable exercise for developing fundamental weightlifting skills, such as receiving the barbell, driving through the legs, and pressing overhead.
3. Improved Clean and Press Performance: The push press is a direct precursor to the clean and press, which is a common weightlifting competition lift. By practicing the push press, you can improve your clean and press technique, leading to better performance in competitions.
4. Versatility: The push press can be performed with various types of weights, including barbells, dumbbells, and kettlebells. This versatility allows you to adapt the exercise to your specific goals and preferences.
Proper Technique for the Push Press
To perform the push press correctly, follow these steps:
1. Start with a Proper Grip: Place your hands on the barbell with a shoulder-width grip, fingers wrapped around the bar.
2. Receive the Barbell: Squat down and receive the barbell in a front squat position, keeping your back straight and chest up.
3. Drive Through the Legs: Push through your heels and extend your hips and knees to stand up, driving the barbell upwards.
4. Press Overhead: As you stand up, press the barbell overhead with a full extension of the arms, keeping your elbows close to your ears.
5. Lower the Barbell: Once the barbell is overhead, lower it back to the starting position by reversing the motion.
Remember to maintain control and balance throughout the entire movement, and avoid using momentum to lift the barbell. With practice and dedication, the push press can become a powerful tool in your weightlifting arsenal.
