Move Better: The Push Press

Posted on Posted in Beginner Post, CrossFit Chili, Education

Our 12 Part Move Better series is all about educating you. We want to provide a deeper understanding of movement to our readers. In this series, we will pick apart one movement per week that will help you not only move better but; move with a purpose in the gym!


Week 3: The Push Press – This vertical pressing movement allows us to utilize the strength we gained from learning the Overhead Press & add some additional momentum to it via our midline and hips.

 


Breaking down the movement:

  • WHY- The two big reasons we do a push press instead of solely an overhead press is that it allows us (with lighter weights) to move faster. Do more work in less time. It also (with heavier weights) allows us to press more weight overhead. When going from your shoulders to overhead; the Push Press is one of your best options.
  • SAFETY- As with any overhead movement, the lock out position at the end is key. We want to see everything from your toes to your noes locked out. Elbows, midline & knees are to be actively locked out.
  • SCALING – We would first scale this movement by lowering the total load on the bar to ensure we understand how to move the bar & our bodies. Outside of that, we would break it down into one rep at a time before we link reps together.
  • EFFICIENCY KEYS – Speaking of linking reps together; once we can move quickly with impeccable form, we start getting faster and faster. From the top position, we pull the bar down to the shoulder and ‘catch’ it with our bodies already in the “Power Position” so we are loaded and ready to press it back up overhead.
  • MOBILITY – Being able to get our arms back far enough to hold the bar overhead here is key. Make sure that your shoulders and upper back have the requisite mobility before really going to town with some heavier weights on this one!

Stay tuned next week when we break down another brutal; yet simple, CrossFit movement!