Vertical push exercise
Push Press
Express overhead power using the legs, in the pattern closest to a lineout lift.
- Equipment
- Barbell, rack, plates
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Barbell at shoulder height in a rack, feet hip-width, torso vertical.
How to do it
- Take a short, fast dip of roughly a quarter squat depth keeping your torso completely vertical, then reverse it violently and let the bar leave your shoulders on the leg drive, pressing it the rest of the way.
- The dip is short and fast - a deep or slow dip kills the drive.
- Do 3 to 5 sets of 2 to 5 reps.
- Keep your weight through the whole foot, not out onto the toes.
Coaching cues
- Short, fast dip - quarter squat at most
- Torso stays vertical through the dip
- Drive with the legs, finish with the arms
Common mistakes
- Dipping too deep or too slowly, which loses all the elastic drive
- Leaning forward in the dip so the bar path goes out in front
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | 75 to 90% of 1RM | 3 to 5 | 2 to 5 | 3 min |
| Power | 50 to 70% of 1RM | 4 to 6 | 3 to 5 | 3 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Landmine PressGet an overhead pressing stimulus for players who cannot press safely overhead.
- DipsBuild pressing and triceps strength for the fend.
- Strict Overhead PressBuild overhead strength and shoulder stability for lineout lifting.
- Bench PressBuild maximal upper-body pressing strength.
- Incline Bench PressBuild pressing strength and shoulder-girdle mass at an upward angle.
- Dumbbell Bench PressBuild pressing strength with more range and less shoulder stress than a barbell.