Push Press

Return to List of Jerk Exercises

Overview

The Push Press is often considered an exercise for developing strength in the shoulders and arms to improve lockout and the ability to hold heavy weights overhead in the Jerk. However, such reasoning is flawed. The extension of the arms during the Jerk is rapid, even at maximum intensity, while in the Push Press, the action is much slower. A potential risk is that spending too much time on heavy Push Press exercises might increase the tendency to “press out” during heavy Jerks.

For all athletes, especially beginners, the Push Press is a more useful exercise for developing the ‘dip and drive’ phase of the Jerk. When practising the Push Press at 50-60% of maximum Jerk, the athlete can focus on essential elements of technique. For example, athletes should work to keep the hips under the bar in the dip, control the tempo and depth of the dip, and prevent forward movement of the bar.

It is recommended that athletes avoid exceeding 60% of maximum Jerk when performing the Push Press.

Key Coaching Points

1. Grip is shoulder width (as for the Jerk)
2. Bar is positioned on the shoulders in front of the neck with elbows raised to ensure the bar has a solid platform upon which to rest
3. Elbows are held motionless less through the dip and drive.
4. The dip should be smooth and unhurried, with body braced and vertical, and no change in pelvic alignment.
5. The hips should be directly below the bar at the bottom of the dip.
6. The extent of the dip depends on the height and ankle flexibility but 15cm is likely to be adequate.
7. The feet should be fully flat at the bottom of the dip, but at the end of the drive phase, the athlete should rise up on toes.
8. The upward drive phase should be more vigorous than the downward dip phase
9. The athlete stays on toes, body fully extended, and in balance, while the bar continues to rise as a result of the arms’ follow-through action.
10. The follow through action of the arms should be smooth and continuous, and a full lockout must be achieved and sustained for a brief interval (count to 2).