Push
Push Press
What it works
Mainly: Shoulders, Quads. Also: Triceps, Core.
Setup
As an overhead press, but with the knees able to bend.
How it goes
Dip a few inches, drive hard with the legs, and use that momentum to move the bar past the hardest part before finishing with the arms.
Two things people get wrong
- Dipping too deep, which turns it into a slow squat and kills the drive.
- Letting the chest fall forward during the dip.
If the kit’s busy
Strict overhead press with less weight.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.