Push Press: How-to, Benefits & Variations
Push press uses a leg drive to help press weight overhead. Dip slightly, drive through legs, press to lockout. Moves heavier loads than strict press by using your whole body.
Push Press: How-to, Benefits & Variations
A strict overhead press uses only your shoulders. A push press adds a small dip-and-drive from your legs, which lets you press heavier and train your body to generate power from the ground up. It is how you move in real life. You do not press a heavy box onto a shelf using just your arms. You use your legs first, then your shoulders finish the job. The push press teaches that pattern.
Total Body Conditioning 6
Sophie Jones
How to Do Push Press
Set up in the starting position for push press. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "I'm not overarching, I'm not pushing the hips forward, my abs and my glutes are nice and strong."
Complete the full range of motion. "You can bend your knees, use that to give you a little bit of a momentum, but it's not a squat."
Return to the starting position with control. I don't wanna arch here... so I want my butt tight and my core nice and tight.
Danielle Harrison adds: "Take the weights to your shoulders, half squat, little bend, full extension, drive up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The push press directly supports this by targeting key muscle groups.
Coach's Tips
"I'm not overarching, I'm not pushing the hips forward, my abs and my glutes are nice and strong." - Sophie Jones
Sophie Jones
"You can bend your knees, use that to give you a little bit of a momentum, but it's not a squat." - Danielle Harrison
Danielle Harrison
"Take the weights to your shoulders, half squat, little bend, full extension, drive up." - Danielle Harrison
Danielle Harrison
"I don't wanna arch here... so I want my butt tight and my core nice and tight." - Sophie Jones
Sophie Jones
"Remember, you can do this body weight only. You're just gonna step out to the side and reach up." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The push press loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Push Press with Side Step (Round 1)
mediumBenefits
Builds strength
The push press targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The push press directly addresses this.
Requires minimal equipment
No equipment needed. You can do the push press at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the push press with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "I don't wanna arch here... so I want my butt tight and my core nice and tight."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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