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Let’s talk about today’s strength component: the Push Press.

This movement is all about power and precision — using your legs to drive the bar overhead with speed, not just strength.


Here’s what we’re focusing on:

🔑 Core Positioning

Think: rib cage to belly button.

Tuck your pelvis slightly under your ribs to create a strong, stacked position.

This sets the foundation for a powerful press.


🧱 Front Rack Setup

Elbows up nice and high in the front rack.

We want your chest and hips open in the dip — no collapsing forward.

Dropping your chest means losing power.


🚀 Dip & Drive

Your dip should be vertical — knees tracking forward, torso upright.

Then drive up, making sure your knees lock out before your arms press.


💥 The Press

Punch the bar overhead in one smooth motion — the rep is complete when you’re fully locked out above your head.

No pressing forward. No standing bench press.

Think: straight up, strong and fast.


📌 Key Cues to Remember:

  • Rib cage stacked over hips

  • Elbows up

  • Dip straight down, drive straight up

  • Knees lock out before the arms

  • Punch overhead, full lockout

Mastering the push press isn’t just about lifting heavier — it’s about moving better.



 
 
 

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