Push press with pause overhead
Push Press with pause overhead — is a weightlifting exercise involves lifting a barbell from the front rack position to overhead without foot movement. The Push Press incorporates the use of leg drive, allowing heavier weights to be lifted. This exercise targets the upper body and shoulders while engaging the lower body for added power. By pausing overhead, athletes increase the time under tension and can adress their problem. This exercise effectively develops shoulder strength and coordination between the lower and upper body.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned on your deltoids and upper chest with overhand grip, fist wider than shoulders. Keep your back straight, chest up, and elbows pointing in front of you.
Begin the lift by dipping your legs, keeping your back straight and your shoulder blades retracted. As the bar reaches its lowest point, explosively extend your hips and knees generating upward momentum. Keep your arms engaged, but do not push with them when the bar is on chest.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Push the barbell upward with arms when the bar lift off the chest until overhead position with locked elbows, make a pause for 3 to 5 seconds. The bar should be directly overhead, aligned with your midfoot, and your chest should be up. Control the descent of the barbell back to starting position.
The Push Press is a full-body exercise that engages multiple muscle groups.
- During the initial dip, the glutes and quadriceps are activated, providing the force to lift the weight off the chest.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the drive, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the triceps and deltoids help lift the bar.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Jerk variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Jerk variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Push Press with pause overhead reps programming vary from 1 to 5 and load from 50 to 85% of the best Clean and Jerk. Sets can vary from 1−3 with a heavy weight to 5 for light technique work.
The Push Press can be a useful variation for refining Jerk technique. Athletes can work on specific aspects of the lift, such as the dip and drive, and legs and arms interaction timing without complexity of the Split Jerk. It can also be performed as a light variation of the Jerk during the deloading phase.
It is a speed remining exercise and is usually performed before Pull or Squat, but after a Clean or Snatch. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Push Press used to train specific aspects:
Paused Push Press. Perform the lift with a pause in the lowest point, focusing on the leg driving, timing and balance.
Push Press Balance. Perform the lift in split stance, emphasizing precise bar control, feet and upper body balance.