The Push Press CrossFit Arsenal: A Powerful Workout Tool

The push press is a dynamic lift commonly used in CrossFit workouts. It combines elements of the shoulder press and the squat clean, making it a fantastic way to build upper body strength, power, and coordination. This guide will break down the push press for you, from proper form to programming it into your CrossFit workouts.

Understanding the Push Press

Imagine a powerful overhead press with a little extra oomph. That’s the push press in a nutshell. Here’s what happens:

  1. The Setup: You begin in a squat position with the barbell racked across your front deltoids (shoulders). Your core is engaged, back straight, and feet shoulder-width apart.
  2. The Dip: You perform a quick dip by bending your knees and hips slightly, similar to the beginning of a squat clean.
  3. The Drive: As you explosively rise from the dip, you use the momentum to press the barbell overhead in a controlled motion, locking out your elbows at the top.

Benefits of the Push Press

The push press offers a range of benefits for CrossFit athletes:

  • Increased Strength: It targets multiple muscle groups, including your shoulders, triceps, core, and legs, leading to overall strength gains.
  • Power Development: The explosive movement from the dip to the press helps develop power, a crucial component for many CrossFit movements like cleans and snatches.
  • Improved Coordination: The push press requires precise coordination between your upper and lower body, enhancing overall athleticism.
  • Overhead Mobility: Regularly practicing the push press can improve your overhead mobility, making other overhead movements in CrossFit feel smoother.

Mastering the Push Press: Form is Key

While the push press seems straightforward, proper form is essential to prevent injury and maximize effectiveness. Here’s a breakdown of key form points:

  • Footwork: Maintain a stable, shoulder-width stance throughout the movement.
  • Grip: Use a strong, overhand grip on the barbell, slightly wider than shoulder-width apart.
  • Core Engagement: Brace your core throughout the lift to maintain proper posture and protect your spine.
  • The Dip and Drive: The dip should be quick and controlled, not a full squat. Use the momentum from the dip to power the barbell overhead, but avoid using excessive leg drive.
  • Pressing the Barbell: Press the barbell straight up in a controlled motion, locking out your elbows at the top with your shoulders slightly back.

Programming the Push Press in Your Workouts

The push press can be incorporated into your CrossFit workouts in various ways:

  • Strength Training: Use the push press as a standalone strength exercise, performing sets of 3-5 repetitions with a heavier weight.
  • Accessory Work: Include the push press as an accessory lift after a complex movement like cleans or snatches, focusing on lighter weights and higher reps (8-12).
  • Metcon Workouts: Some CrossFit workouts might use the push press as part of a high-intensity conditioning (metcon) complex, combining it with other exercises for a challenging cardio and strength workout.

Scaling the Push Press:

The push press can be adapted to fit your current skill level. Here are some scaling options:

  • PVC Pipe Push Press: Use a PVC pipe instead of a barbell to practice the movement pattern without weight.
  • Dumbbell Push Press: Start with dumbbells if using a barbell feels uncomfortable.
  • Box Push Press: Use a plyo box or bench to elevate your feet slightly during the dip, reducing the range of motion.

Safety First:

Always prioritize proper form over lifting heavy weights. If you’re new to the push press, start light and gradually increase the weight as you become more comfortable with the movement. Do not hesitate to ask a certified CrossFit coach for guidance and feedback on your form.

Conclusion:

The push press is a valuable tool in any CrossFit athlete’s toolbox. By mastering the proper form and incorporating it strategically into your workouts, you can reap the benefits of increased strength, power, and overall athleticism. Remember, safety is paramount. Start light, focus on form, and unlock your inner push press power!

Sharing Is Caring:

Leave a Comment