After working through a strict-press to push-press-burnout progression two times in the past months, this Tuesday focused solely on the push press. The push press will allow you to move more weight into the overhead position, but it also demands more attention to body position to both get it there and keep it there.
The push press recruits the musculature of the lower body to initiate bar movement while the upper body is used to finish the lift. More specifically, the hips and knees generate momentum to start the bar travelling upwards before the triceps and shoulders take over to finish the press. A good way to conceptualize this is to think about initiating the bar movement by pushing it with your chest, not your arms – in fact, pretend like you have no arms and drive your chest up through the bar.
In order to push with the chest, however, you must have a solid dip. Specifically, the dip must be vertical, and come from pushing the knees forward only. Any forward inclination – pushing the hips back – and the weight will launch forward off your chest, not up. In fact, you may feel a little like you’re leaning backwards with a proper dip. It will also be a lot easier to maintain that vertical bar path if you pull your head back out of the way. Don’t try to push the bar around your chin – instead, aim for the tip of your nose, and as soon as the bar is past, drive the head forward under the bar.
Box jumps were roughly RX’d as 24″ for the guys and 20″ for the ladies, but the random assortment of boxes we had (as well as the mix of thick matting and plate stacking), it was somewhat of a best-guess as to what height people were jumping on. For those struggling with the DUs, subs were 5 x 20 skips + 10 mtn climbers for the first set of DUs, and 20 skips + 5 squat jumps for the second set of DUs.
The gym was nice a swampy feeling yesterday, so as athletes finished up, they were sent on a 250m walk outside just to bring the temperature (and hear rate) down a little, rather than collapsing and laying on the floor in the heat.
Be sure to wish Satin the best as he heads home to California for the next two months – we’ll eagerly look forward to his return come August.