Hi there, can I please get some technique tips for the push press? I’ve done plenty of OHP before but this is my first go at doing a push variation. I’m not sure if this is more like a push press, a push jerk, or something else entirely! I’m doing the BBM Rowing template if that matters. Thanks for any advice!
This is mostly a push press. Not bad for an early effort. I expect technique to improve as you do it more.
As far as the points of performance goes, here’s what I usually keep in mind:
- Quick dip and drive, very similar to a max countermovement jump. Sure, it’ll be a bit slower due to the weight, but moving quickly is a priority.
- Torso is mostly vertical during the dip and drive
- Full extension at the top (hips, knees, ankles all extend) and stay extended so it’s not a jerk (with a re-bend to get underneath the load.
- Bar path is mostly vertical to slightly back (since it starts in front of the shoulder joint).
- Balance is maintained throughout.
I’d consider experimenting with a wider grip, wider stance, and elbows further up.
-Jordan
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Thanks Jordan for the speedy feedback! It feels very strange doing it! I noticed in your form video (linked in the supporting pdf) that your feed stay totally flat and knees don’t bend much at all. What do you mean by extending the ankles? I am finding I keep going up onto my toes - is that “extending the ankles”? Or do you just mean that the legs should stay straight with no “dip to catch”? (which I definitely do in a couple of reps)
Thanks again!
Yea, my push press “stroke” is shorter than it probably should be for optimum, likely as a result of me not doing it very much.
I mean going up on your toes, yes, and not re-bending the legs after.
Thanks Jordan! One more question then: are there any videos you’d recommend using as a reference that show the form how you think it should look?
Not that I’ve happened upon, but I haven’t been on the lookout necessarily.