What is a Push Press?
The Push Press is a variant of the strict push (or shoulder press), which mainly consists of raising the bar (or the material you are using) above our head helping you with slight flexion and extension of legs, which, which It allows you to raise a greater amount of weight. One of the great advantages of this movement is that in addition to Develop the musculature of the upper part of your body, especially that of the shoulders, it also allows you to train some areas of the bottom such as legs. A recommendation for the realization of a Push Press, if you are going to handle a very high load, is Use extra protection as lumbar belts, either wristbands To avoid future injuries. Remember that you can always ask your coach in case you have any questions to execute this exercise, since it will give you the necessary indications to make a Push Press properly and advise you at all times.How to make a Push Press
Once you have the material ready, you have to follow the following instructions to make a Push Press: Steps to follow:- First, Place yourself in the initial position. Separate your feet maintaining a distance similar to that existing between your shoulders and place the bar in your torso, at shoulder height. The hands must be positioned in a width a little further to that of the shoulders and elbows pointing forward.
- Next, keeping the torso vertical, performs a slight hip flexion and knees. The feet should not be separated from the ground And the elbows have to stand firm to maintain weight control. Perform this movement softly.
- Now it's time to press the abdomen, extend the hip and knees explosively and end up pushing the bar (or the material you are using) up, so that it is perpendicular to the ground.
- The legs, arms and hip should be completely extended. Go back to the initial position and repeat.
As you could observe, the Push Press is divided into two different phases. The first consists of a Dip, that small descent to take impulse, and the second phase is called drive, that is, the impulse we take to extend the bar. In the following video, you can see in detail the technique to run a Push Press:
What muscles are working when you run this exercise?
This is the list of muscle groups that work the human body When you run a Push Press:- Deltoid
- Dorsals
- Trapezios
- Serratos
- Lumbar
- Abdomen
- Buttocks
- Quadriceps
- Triceps
- Twins
- Neck
Push Press vs. Push Jerk
Push Jerk is a movement very similar to Push Jerk, but with the occasional characteristic note that makes the difference. This time, once the knees flexion has been carried out and having taken impulse to push the bar upwards, you have to Make a slight knees flexion again and position yourself quickly under the bar. The second knee flexion is what will allow you to use a greater load with respect to an push press. In this video you can see in detail How to make a Push Jerk:
