Push Press

[BlueLifter81]

I cannot push press to save my life.

I only worked it into my program a few weeks ago because I wanted a good assistance lift for strict OHP, but the second I bend my knees to start the rep I immediately start falling forward, lose all momentum and it ruins the lift.

I am push pressing 30lbs less than I strict OHP...which is just not right.

Sorry there is no video, but to the extent you can hypothesize without, is this just a learning curve and as I get used to the motion it will correct itself or am I messing something up here?

[Daz206]

do you have lifting shoes? This movement is much easier with a flat sole

[BlueLifter81]

do you have lifting shoes? This movement is much easier with a flat sole

No, my shoes are pretty flat but they aren't lifting shoes. Makes sense, maybe I'll give it a go with no shoes to see if that makes a difference and if so, invest in a flat sole.

[Daz206]

No, my shoes are pretty flat but they aren't lifting shoes. Makes sense, maybe I'll give it a go with no shoes to see if that makes a difference and if so, invest in a flat sole.

Yeah try that, see how it goes. I just know that I feel very planted into the ground when I'm wearing my squat shoes.

[BosshoggDBB]

Don't bend your knees forward but push them to the side a bit. Just like squats

[Rags85]

I feel your pain, although you are even worse than me. My best push press is only 10 lbs heavier than my best strict press. 185/195. That was almost a year ago and I've just stopped doing them because I realize I don't care about how much I can press anymore.


As you pointed out though, I'm sure its just a form issue. Get yourself a video and someone can point out what you're doing wrong.

[NavyRoll]

Can you actually lock out the weights over head when you're overhead pressing? Some people don't have the flexibility and turns the lift into a standing incline press.

[BlueLifter81]

Can you actually lock out the weights over head when you're overhead pressing? Some people don't have the flexibility and turns the lift into a standing incline press.

Yeah locking out isn't a problem, it's the bending/pushing part that is the problem.

My shoulder joints are more flexible than my hips and spine so I actually have the flexibility to lock out over my head and don't have the flexibility to turn it into a standing incline. For once my inflexibility comes in handy...

[BlueLifter81]

Don't bend your knees forward but push them to the side a bit. Just like squats

That's a good call, I need to make sure I'm doing that.

[sirwazzles]

Do you have a good front squat? The only times I've been folded by a push press or jerk is when it was heavy (for me lol), and I didn't have the mid back strength to stay upright. Do you wear a belt while push pressing?

[MarcAWilson]

If you're push pressing is weaker than your strict pressing, you're probably off balance or losing tightness.

Try dis:
Strict press a weight you can hit for 8 reps or so. Do 12 reps. You will start instinctively using momentum from your hips to "cheat". This should teach you how to transfer momentum from hips to the bar. The more fatigue, the more extreme the hip thrust will be. The first difficult rep should be just a slight knee bend, the harder ones will require greater knee bend.

Boom. Push press.

[BlueLifter81]

Do you have a good front squat? The only times I've been folded by a push press or jerk is when it was heavy (for me lol), and I didn't have the mid back strength to stay upright. Do you wear a belt while push pressing?

I can't even do a front squat. I don't have the flexibility to get the bar in the "clean" position (wrist wise) and I hate the cross arm way.

I do Zercher squats instead.

It seems pretty likely some of the problems I have with front squat are manifesting in the push press.

[BlueLifter81]

If you're push pressing is weaker than your strict pressing, you're probably off balance or losing tightness.

Try dis:
Strict press a weight you can hit for 8 reps or so. Do 12 reps. You will start instinctively using momentum from your hips to "cheat". This should teach you how to transfer momentum from hips to the bar. The more fatigue, the more extreme the hip thrust will be. The first difficult rep should be just a slight knee bend, the harder ones will require greater knee bend.

Boom. Push press.

Oooh...I like that idea. Will definitely be trying that one.