The Push Press sometimes confuses those beginning to learn it as it involves starting straight, a dip, a drive, a second dip and lockout of the arms followed by standing up, so don’t worry if it takes a while to get the knack of it. You aren’t alone!
Starting with our feet hip-width apart in the rack position with elbows slightly lowered.
Make a very abrupt but small dip trying to keep your back as vertical as possible.
Drive up immediately wasting no time at the bottom and clearing the path of the bar by moving your head back.
After you reach full extension above, immediately drive yourself under the bar dipping again and locking out your arms in the catch position. Your feet should move here from starting under your hips to finishing under your shoulders which is about one foot width stance wider. Establish a firm hold and balance here.
After you have a firm balance (above) , stand up straight again (below) and show control in this position.
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