Push Press with Paused Dip

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Overview

The primary purpose of the Push Press is to develop the dip and drive action associated with the Jerk. The exercise is normally performed with a normal dip but adding a short pause at the bottom of the dip has two key benefits.

Firstly, the pause constrains the general tendency of athletes to dip with excessive velocity and helps the athlete focus on maintaining a vertical upper body.

Secondly, the pause at the bottom of the dip forces the athlete to focus on upward drive. The action of rising and staying up on toes at the completion of lockout is an additional strategy to prolong the upward drive and enhance the athlete’s ability to balance.

Coaching Points

1. The grip should be shoulder-width (as for the Jerk).
2. At the start, the chest should be raised, and the elbows held high to ensure the bar rests firmly on the shoulders.
3. The elbows should remain still through the dip and drive.
4. The dip should be smooth and unhurried, with the body braced and vertical.
5. There should be a visible pause at the bottom of the dip for a count of 2.
6. The pause at the bottom of the dip provides an excellent opportunity for both athlete and coach to check the correctness of body position.
7. The upward drive phase should be vigorous and involve the legs strongly.
8. The upward drive phase should result in vertical movement of bar, and no attempt should be made to push the bar behind the head.
9. The pressing action of the arms should be smooth and continuous, and a full lockout should be achieved and sustained for a brief interval (count to 2).
10. It is a useful balance exercise to complete the movement by remaining on toes with arms locked out.