Push Press

An overhead press that adds a short, powerful dip and drive of the legs to move more weight than a strict press. The legs start the bar moving and the arms finish it overhead.

Standard: A valid rep starts in the front rack and finishes with the bar locked out overhead and the hips, knees, and arms fully extended, with the legs remaining straight during the final press.

How to do the Push Press

1. Rack the bar on the shoulders with elbows slightly in front and feet under the hips.
2. Brace the midline and perform a short, vertical dip by bending the knees while keeping the torso upright.
3. Reverse the dip explosively, driving through the legs to accelerate the bar upward.
4. As the legs finish extending, press the bar the rest of the way to lockout.
5. Move the head back then through to keep the bar traveling in a straight vertical line.
6. Finish with the bar locked out over the mid-foot and hips, knees, and arms extended.

Common faults

• Dipping too deep or too slowly, which kills the drive off the legs.
• Letting the torso pitch forward during the dip so the bar travels forward.
• Dipping with the elbows dropping instead of the whole shoulder-and-bar unit moving down and up.
• Pressing before the legs have finished driving, losing the transfer of power.

Scaling & progressions

• Reduce load and practice the dip-and-drive timing without pressing.
• Drill the vertical dip in isolation to keep the torso upright.
• Scale to a strict press if the overhead lockout is the limiting factor.
• Use dumbbells to work each arm independently.