We love this exercise. The reason: It’s explosive. That means you target your fast twitch muscle fibers, which are the ones with the most potential for growth.
“Because the push press focuses on multiple muscle groups; its is a great exercise to stimulate blood flow, heart rate as well as build core stability/strength, overall strength, and muscular endurance,” Shannon says.
What’s more, the move can be versatile. “This exercise can be performed both unilaterally and bilaterally,” he continues. “If shoulder, and thoracic spine mobility is an issue; I suggest you start unilaterally (single arm) since anatomically we have greater range of motion when reaching overhead with one arm.”
DO IT:
- Stand holding a barbell (or pair of dumbbells or kettlebells) just outside of your shoulders with your arms bent and palms facing each other. Set your feet shoulder-width apart, your knees slightly bent.
- Dip your knees, then explosively push up with your legs as you press the weights straight over your shoulders.
- Lower the weight back to the start and repeat.
Struggling with the steps of the movement? Shannon suggests finding a wall for help. “For beginners, or anyone that struggles with overhead ROM, I would recommend standing up against a flat sturdy wall,” he says. “While performing this exercise, keep both your upper back and butt against the wall the entire time to ensure proper involvement of the stabilizers such as the abdominal muscles, erector spinae, diaphragm, and the spinal erectors.”
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