Enhancing Skills

Push press

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell push press is a compound exercise that targets multiple muscle groups, primarily the shoulders, triceps, and upper back. It involves pressing a barbell from shoulder height to an overhead position using a combination of leg drive and upper body strength. The push press is an explosive movement that helps develop upper body power and strength.

Possible Stretches to do prior to exercise:

  • Shoulder stretches
  • Tricep stretches
  • Upper back stretches

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the shoulders, triceps, and upper back, such as arm circles, shoulder rotations, and shoulder dislocations.
  • Perform a few sets of lighter weight exercises that engage the shoulders and triceps, such as shoulder presses or tricep extensions.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to focus on technique and mastering the movement pattern before adding heavy weights.

Proper form:

  1. Start with the barbell resting on the front of your shoulders, hands slightly wider than shoulder-width apart and palms facing forward.
  2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  3. Bend your knees slightly and engage your core.
  4. Begin the movement by quickly and explosively extending your legs, driving through your heels to generate upward momentum.
  5. As you extend your legs, simultaneously press the barbell overhead by fully extending your arms and pushing through your shoulders.
  6. Once the barbell reaches the overhead position, lock out your elbows and stabilize the weight.
  7. Lower the barbell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
  • Perform the exercise with a slower and controlled movement, focusing on the leg drive and pressing motion.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Increase the speed and explosiveness of your leg drive and pressing motion.
  • Perform the exercise with a deeper squat, requiring more leg strength and power.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Shoulders, Triceps, Upper back

Muscles used:

Primary:

Deltoids

Secondary:

Triceps Brachii, Trapezius

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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