Push Press — Overhead Press Alternative
The push press adds a quick dip-and-drive of the knees to the strict overhead press, using leg power to blast the barbell past the sticking point. This lets you handle 10-30% more weight overhead, building explosive power and overall pressing strength. It's a staple in Olympic weightlifting, CrossFit, and athletic training programs.
How to Perform
- Set up exactly as you would for a strict overhead press — barbell at shoulder height, grip just outside shoulder-width.
- Dip by bending your knees 4-6 inches, keeping your torso vertical and weight on your heels.
- Explosively extend your legs and drive the bar overhead in one smooth motion, locking out your arms at the top.
- Lower the bar back to your shoulders under control and reset before the next rep.
How It Compares to Overhead Press
The strict overhead press relies entirely on shoulder and tricep strength, making it the purest test of pressing power. The push press adds leg drive, allowing heavier loads but reducing shoulder isolation. You'll build more overall power and handle more weight overhead, but the shoulders don't work as hard per rep. Use the push press for overloading the lockout and building explosive power, and the strict press for building raw shoulder strength.
Equipment & Muscles
- + Handle heavier weight
- + Develops power
- + Full body movement
- + Athletic carryover
- - Less shoulder isolation
- - More technical
- - Can mask shoulder weakness