The Push Press is a late phase fullbody isotonic exercise typically performed in an explosive fashion that explores a large overhead range. This exercise is the progression of the Overhead Press as it utilises the Lower Limbs . Through the movement pattern promoted and involved Muscles Push Press may be relevant for the treatment of pathologies such as Rotator Cuff Tear / Tendinopathy , Back Pain , Glenohumeral Instability and Scapular Dyskinesis .
Starting Position:
Patient stands with good upright posture, holding a Barbell at roughly the height of the Chest / under the chin so that the forearms are roughly parallel and The Wrists directly above The Elbow s
In the descending part of the Push Press the patient attempts to build a driving force through the legs with a combination of Hip - Flexion and Knee - Flexion as the torso naturally falls forwards slightly. From this bottom position both The Hips and The Knees are extended until they straighten in unison. Simultaneously the upper body carries the lower body momentum as the arms are straightened towards the ceiling until full Elbow - Flexion is achieved. Particular attention should be given to Core engagement to prevent excessive Lumbar - Extension .
Split Stance- emphasises rotational and lateral forces and may reflect a more sports specific position
The following exercises can be used as a regression if Push Press exceed the capacity of the patient:
Banded Shoulder Elevation - rudimentary isometric exercise with low load and moderate overhead range
Pallof Press (particularly Overhead variation) - low load horizontal push exercise that emphasises anti-rotation of Core
Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation
Chest Press Machine - rudimentary horizontal push machine
Push-Up - bodyweight isotonic horizontal push exercise
Bench Press - isotonic horizontal push exercise with capacity for high loads
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
Overhead Press - strict Push Press variation
The following exercises can be used as a progression to Push Press once exercise proficiency is achieved:
Handstand Push-Up Variation - Vertical Push variation that utilises entire bodyweight through large overhead range
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - wholebody, standing variation of Kneeling Landmine Press that emphasises diagonal functional patterns
Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range