Push press Wednesday: tips to get ready!
When we set up for our push press, we should unrack the bar high and tight to our clavicle with our elbows just in front of the bar but pointed toward the ground. We shouldn’t be fully racked like a front squat, but rather with a more vertical forearm to create leverage under the bar. The torso should be upright and vertical throughout the entirety of the movement dip, weight on heels.
There are different cues and descriptions accounting for how to initiate the Push Press, but most often, this part is called the “Dip.” Effectively, we want to sink into our heels, bend our knees about 1-2 inches, and explode out of the bottom. To get athletes to move the bar faster and maintain the stretch reflex of our legs, I’m a fan of Mark Rippetoe’s description of this movement as a bounce vs. a dip. In short, don’t sink slowly or get into a squatty type of mentality. Simply “bounce” the knee and start accelerating that weight up!
Speed wins in the push press. We’re not going to grind this lift out and you’re not going to see a slow tempo notation (or for that matter, any tempo notation) assigned to this lift. Bounce the knee, punch the weight, lock it out. PR.
To finish strong, we should seek to throw fists to ceiling and drive our chest forward and down.
Explosive hip & leg extension
Bar locked out over heels
Rib cage down in overhead position.