Get ready to push press! This dynamic exercise is amazing for building up your upper body strength. Here are three ways you can vary it up and add it to your next workout. Ready? Let’s do this!
3 Amazing Ways to Push Press
Build Your Moves
I did almost no upper body work for years. I was caught in a vicious cycle because every time I started to feel like I was progressing my shoulder injury from my car accident would start to act up. Fast forward many years later. Now I can finally push the weights and my pace when it comes to upper body exercises. It’s been a slow build, but learning to perform these movements the right way is totally worth it.
There are a lot of approaches for upper body work, but I like to pair a press movement (like this push press) with a push movement to work the opposing muscle groups. We will definitely get to some push ideas in the future. But let’s work on the push press first!
To properly learn an exercise you often have to break it down into smaller steps. Never just follow what you see others doing at the gym. They might not even be doing the exercise properly! Once you start to learn the fundamentals don’t be afraid to repeat the exercise more than a few times. This is how we progress and get really good at any exercise. When we are good – we get strong.
The push press is used to develop shoulder strength. However, the movement is started with a push from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders.
The ability to drive from the legs and through the torso to the arms is important for sports and to develop your overall coordination and conditioning. In a clean you are working to integrate the main positions that you have emphasized in more controlled movement for quickness and coordination. This will help you develop your abilities that transfer to being a bikini athlete.
Here is a You Tube video of me performing a basic push press with two dumbbells and breaking the exercise down into small steps that can be easily followed.
If you play this video it’s like we are work out together! Watch this video a few times and you’ll see that you get more out of it each time.
The dumbbell version of the push press is a great place to start. There are numerous ways to change your weight and advance. Dumbbells allow you to effectively and safely get stronger by adding smaller amounts of weight. Many gyms have dumbbells that increase in very small increments. If you don’t have that luxury perform as many as possible with a heavier weight, but still rely on a lighter one to complete a decent amount of reps (12-15) on each side.
Build it up! If you are just getting started with weight training or feel intimidated by upper body work then you are in the right place! Learning the movements and simply starting are all moving you in the right direction. This push press is going to be amazing! Check back next week for your next move.
HOW ABOUT YOU?
- Have you ever tried a push press?
- Do you use dumbbells at the gym?
Because looking cute helps every workout.