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Push Press

Push Press

The Push Press is a compound resistance training exercise to improve neuromuscular system efficiency, momentum via rapid hip extension and prepare for Olympic lifts.

Since the Push Press is a free-weight exercise activating numerous muscle groups simultaneously we can improve kinetic chain efficiency, body control and coordination.

Because the Push Press is an essential component of the Olympic lifts we use to enhance transfer of energy and hence athletic ability we recommend implementing the Push Press into later training phases, such as the integrated strength/power phase.

If you want to become proficient in Olympic weightlifting, use the integrated periodization model for programming.

Learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.

Push Press Progression

If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Push Press Description

Push Press
Push Press © by Phil Halfmann – all rights reserved
  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; wrists remain neutral and are in line with elbows; elbows remain close to the torso and point towards the ground; lift barbell off the rack and take a step back
  4. Slightly flex the hips (without excessive knee flexion), then extend hips rapidly and drive arms upwards by pushing barbell upward and extending the elbows; knees must not protrude past toes; look forward
  5. Flex elbows, move head slightly back, and return barbell to starting position

Push Press Targeted Musculature

  • Hamstring
  • Trapezius
  • Deltoid
  • Tricep

Training Zone

Following we provide you with some exercises you can use to optimize your training.

Learn more about the purpose of weightlifting for tennis players.

Before you use the Push Press you should have been doing the:

Standing Military Press
Standing Military Press
Romanian Deadlift - RDL
Romanian Deadlift – RDL
Upright Row
Upright Row

during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.

This allows you to progress into more explosive exercises and become a powerful tennis player.

Next we provide you with some more workouts and training tips you may be interested in to optimize your training: