Pump Up Your Push Press

By Mike SimoneMen’s Fitness


The push-press isn’t just another shoulder exercise, it’s a move that builds strength and power throughout the entire body and core. So if you haven’t made the push-press a staple in your programs – now’s the time. We asked certified personal trainer and athlete, Jason Phillips for his tips to tossing more weight over your head with ease.


1. Bulk Up Your Lower Body


During the push-press, a great deal of explosive power comes from your legs. Push-presses vs. traditional shoulder presses, “increase bar speed and the ability to handle heavier loads,” says Phillips.

Training Tip:


For 2-3 weeks, train legs using front squats and stiff-leg deadlifts twice per week along with hamstring curls and leg presses. Perform 3-6 sets of each exercise for 6-10 repetitions. In week 4, go back to training legs once per week. Repeat this cycle for another 4 weeks.


2. Build Up Your Core Strength


Although the shoulders are the primary mover in the push-press exercise, a strong core will support with bigger number lifts. “Core strength is a major player to increasing overhead lifts by providing assistance and stability through your abs and lower back. The lockout phase in particular, can be difficult if the core is weak,” says Phillips.


Training Tip:

For 2-3 weeks, train only one body part per day that includes one compound exercise followed by two isolation movements and two core-specific moves. Here’s the routine to follow:


Monday – Chest

Squats, 5 sets, 6-10 reps

Dumbbell Lunges, 5 sets, 10 reps each leg

Hamstring Curl superset with Leg Extensions, 3 supersets of 8 reps each.

Hanging Leg Lifts, 5 sets, repetitions to failure

Plank Holds, 5 sets, holds to failure


Tuesday – OFF


Wednesday – Back

Traditional Deadlift, 5 sets, 6-10 reps

T-Bar Row, 5 sets, 6-10 reps

Pull Ups, 5 sets to failure

Weighted Rope Crunch, 5 sets, 10-12 reps

Flutter Kicks, 5 sets, reps to failure


Thursday – OFF


Friday – Shoulders

Strict Press/Shoulder Press (No Push Press), 5 sets, 6 reps

High Pulls, 5 sets, 12 reps

Face Pulls, 5 sets, 12-15 reps

Hanging Leg Lifts, 5 sets, repetitions to failure

Plank Holds, 5 sets, holds to failure


Saturday – OFF


Sunday – Arms & Core

Barbell Curl, 5 sets, 6-10 reps

Tricep Rope Push Downs, 5 sets, 6-10 reps

Alternating Dumbbell Curls superset with Dips, 3 supersets of 6-12 repetitions

Weighted Rope Crunch, 3 sets, 6-10 reps

Plank Holds, 3 sets, holds to failure

Flutter Kickers, 3 sets, reps to failure


Source: http://www.mensfitness.com/training/…our-push-press

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