Push Press

Push Press

Standing press with leg drive to push the barbell overhead with power. This exercise is an essential element of physical preparation in the preparation physique puissance category. It develops specific athletic qualities that directly transfer to sport performance.

Anatomy Targeted

This exercise primarily engages the lower body muscles (quadriceps, glutes, hamstrings, calves) and trunk muscles (abdominals, obliques, erector spinae) for stabilization. Ankle and knee stabilizer muscles work synergistically to ensure foot placement quality and joint safety. Depending on the variation, upper body muscles (deltoids, pectorals, triceps) may be significantly involved.

Step-by-Step Execution

1. Adopt the starting position specific to the exercise, with good foot anchoring and a braced trunk.
2. Engage trunk stabilizer muscles before initiating the movement.
3. Execute the main movement with explosive intent and rigorous technical control.
4. Maintain body alignment throughout: knees aligned over feet, neutral spine.
5. Control the landing or deceleration phase to protect joints.
6. Recover briefly between reps if needed to maintain execution quality.

Sets and Reps

Adjust volume based on your level and exercise intensity. Rest 60 seconds to 2 minutes between sets depending on intensity. Technical quality must always take priority over quantity.

Safety Warnings

• Complete warm-up mandatory: minimum 10 minutes including joint mobility and muscle activation.
• Appropriate training surface: prioritize soft surfaces (grass, gym mat, synthetic track).
• Wear shoes with good support and appropriate cushioning.
• Never push through unusual joint or muscle pain.
• Plyometrics heavily stress tendons and joints: respect recovery times.
• Stay hydrated and do not practice on an empty stomach.

Progressions

• Level 1 (Beginner): Simplified low-impact version, technique focus.
• Level 2 (Intermediate): Standard version with increasing intensity.
• Level 3 (Advanced): Advanced version with added complexity or load.
• Level 4 (Expert): Circuit sequencing or combination with other exercises.

Target Audience

Suited for athletes of all levels with a solid fitness foundation. Particularly beneficial for athletes in sports requiring power, speed, or agility. Consult a physical preparation professional to adapt the exercise to your level and specific goals.