Push Press

Front and side delts move the weight, triceps lock it out, core and glutes keep the ribs from flaring.

1. 1

   Stack the bar or handles over the mid foot with the ribs pulled down and glutes tight.

2. 2

   Elbows just in front of the body, wrists neutral, forearms vertical.

3. 3

   Brace hard. An overhead press leaks through a soft midsection before it ever fails at the shoulder.

1. 1

   Press the load overhead and move the head through once the bar clears the chin.

2. 2

   Finish with the biceps near the ears and the load stacked over the mid foot.

3. 3

   Lower under control to the collarbone, keeping the elbows underneath.

4. 4

   Reset the breath at the bottom before the next rep.

• Leaning back to press

  Fix: Squeeze the glutes and brace. If you have to lean, drop the weight.

• Stopping short overhead

  Fix: Finish with the biceps by the ears. Partial lockouts leave delts undertrained.

• Flared ribs

  Fix: Pull the ribs down before the first rep and keep them there.

Press before lateral work so the delts are fresh for the heavy job.

Pike push up with the hips high, or overhead press with a loaded backpack or two water jugs.

• What muscles does the push press work?
• How many sets and reps of push press should I do?
• How do I do a push press at home?
• Is the push press good for beginners?

• 

  Arnold Press

  Dumbbell · Overhead press

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  Cuban Press

  Barbell · Overhead press

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  Dumbbell Shoulder Press

  Dumbbell · Overhead press

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  Half Kneeling Landmine Press

  Landmine · Overhead press