Push Press

The Push Press builds on the same setup and overhead position as the Shoulder Press. We add velocity with the dip and drive of the hip. The focus here is on a dip and drive that is explosive and straight down and up.

Teaching the Movement
SETUP: • Stance = hip width • Hands just outside the shoulders • Bar in front, resting on the “rack” or “shelf” created by the shoulders • Elbows down and in front of bar; elbows are lower than in the front squat • Tight midsection • Closed grip, with thumbs around the bar EXECUTION: • The cue for the action is “Dip, drive, press” • Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright • Drive: extend the hip rapidly and fully • Press: press the bar to overhead, with locked arms

Progression W/ PVC
1. Dip (check chest and hip) 2. Dip-drive slow 3. Dip-drive fast 4. Dip-drive-press (full Push Press)

Seeing the Movement
PRIMARY POINTS OF PERFORMANCE: • Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip. • Aggressive turn around from the dip to the drive.

Correcting the Movement
ALL FAULTS AND FIXES FROM THE SHOULDER PRESS APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT – OUT OF SEQUENCE: PRESS BEGINS BEFORE HIP OPENS UP • Fix – Take back to step 3 in progression—dip-drive fast FAULT – COCKING: PAUSING IN THE DIP • Fix – Cue for dip-drive and more aggressive turnaround of the hip FAULT – FORWARD INCLINATION OF THE CHEST • Fix – Have athlete hold in the dip position and then manually adjust them to true upright torso • Fix – Cue a shallower dip • Fix – Cue knees forward more • Fix – Stand in front of athlete to prevent the chest from coming forward • Fix – Dip therapy: Stand with back against a wall, with heels, butt, and shoulder blades all touching the wall; then dip and drive, keeping everything in contact with wall FAULT – MUTED HIP • Fix – Turn the pelvis over (anterior rotation) strongly