« Home | « Exercises & muscles | « Shoulder exercises

Push Press

Comments

Directions:

Preperation/body position

  1. Load bar with suitable weight. Put on safety collars.
  2. Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not have a rack).
  3. Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back straight.

Excution/Movement

  1. Whilst keeping torso erect, descend bending your knees and hip then explosively press the bar upwards until arms are extending above. Move head back when pressing the weight upwards.
  2. Whilst keeping good body posture, lower the weight back in front of the neck.
  3. Repeat for desired amount of repetitions.

Comments

The push press (jerk) is a popular choice for those who are looking for explosive upper body strength.

Shoulder pressing is an effective way to stimulate the anterior (front) and lateral (side) deltoid heads. The stress placed on the posterior (rear) head is minimal however, and is not recruited much during the lift. The push press also recruits many muscle during the lift due to its explosive nature.

For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.

Information

Recruits

Similiar Exercises

Home Training Alternative/Limited Equipment

Sport Uses

The shoulder joint plays a critical role in many sports due to its recruitment in many arm actions.

The push press allows for explosive power, which is important for disciplines such as sprinting and throwing events, and many more sports.

The push press is also known as the ‘Jerk’ in the clean and jerk in Olympic weight lifting.

Shoulder injuries are common within sport, and a strong shoulder joint is critical to minimise injury risks. Strengthening of the deltoids and smaller rotator cuff muscles is important.