Mastering the Push Press: Tips from a Strongman Champion
The push press is not just a traditional weightlifting move; it’s a dynamic full-body exercise that taps into your shoulders, triceps, chest, core, and legs. Esteemed in the strongman community, this powerful movement can elevate your strength across disciplines. According to recent research in the Journal of Strength and Conditioning Research, the push press is an effective way to blend lower-body explosiveness with upper-body strength training.
Making Gains with Strongman Techniques
Tom Stoltman, a three-time World’s Strongest Man, emphasizes the importance of mastering the push press. He offers three essential exercises that can help you enhance your push press performance, regardless of whether you’re lifting a barbell or a log.
1. Superset: Cable Triceps Pushdowns & Overhead Extensions
For those new to lifting, it can often be a challenge to maintain balance and proper form during free-weight exercises. Stoltman recommends starting with a superset that pairs cable triceps pushdowns with overhead extensions.
- Setup: Use a cable machine with a triceps rope attachment at the top.
- Execution: Perform pushdowns with controlled movement, followed immediately by triceps overhead extensions.
- Reps: Beginners should aim for 3 sets of 12-15 repetitions.
This combination targets your triceps, crucial for building the arm strength you’ll need for a successful push press.
2. Smith Machine Incline Press
This exercise is perfect for beginners seeking more stability while perfecting their technique.
- Angle: Set the Smith machine to a 45-degree incline.
- Focus: This focuses on your chest and shoulders.
- Execution: Pause briefly at the bottom of each rep before pressing upward with explosive force.
Stoltman notes that this not only builds front-delt and chest power but also solidifies your base for stronger overhead lifts.
3. Cable Rear Delt Flye
Don’t overlook the rear delts! Often neglected, these muscles play a vital role in stability during the push press.
- Execution: Perform rear delt flyes on a cable machine, focusing on each side individually.
- Benefits: This exercise enhances your mind-muscle connection, addressing any imbalances that may hinder performance.
Core Strength Matters
Stoltman’s journey also reveals an essential truth: core strength is key. Initially disinterested in core training, he found that incorporating planks significantly improved his push press.
- Recommendation: Engage in 3 sets of 30-second planks two to three times a week.
- Tip: Maintain a neutral spine and activate your glutes and core throughout.
Key Takeaways
- The push press is a powerhouse movement, engaging multiple muscle groups efficiently.
- Utilize superset routines and machine-based exercises for stability.
- Don’t underestimate the importance of core strength—it’s the bedrock of a strong push press.
- Focus on form, start with manageable weights, and progressively challenge yourself.
Whether you’re a beginner just stepping into the gym or a busy professional looking to maximize your strength training, these techniques can help you evolve into a better lifter. As Stoltman suggests, commit to the process, and soon you’ll be pressing with confidence and power. Embrace the grind; your strength journey starts now!
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Bio: Talia brings a background in health journalism and holistic living to help readers live better, one tip at a time.