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09-08-2006, 07:09 PM
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#1 (permalink)
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Member
Join Date: May 2006
Posts: 92
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Alternative to Push Presses?
What is an alternative to Push Presses? I am doing one of Waterbury's programs and the first exercise is a Push Press. Having never done this before (and there being no one in my gym who would know it), I might try to sub it out for some other exercise that hits the same muscles. Any ideas?
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09-08-2006, 07:17 PM
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#2 (permalink)
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I think before I post
Join Date: Jun 2004
Location: Queens, NY
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09-08-2006, 07:18 PM
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#3 (permalink)
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Well-Trained Mathlete
Join Date: Apr 2006
Location: Palatine, IL
Posts: 1,649
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It's basically a military press + slight leg thrust to initiate the movement. It allows you to overload the shoulders... using more weight than possible with a simple military press. That said, just do a BB military press if you're uncomfortable with it.
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09-09-2006, 06:36 AM
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#4 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,373
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I like the push press. I think they're easier and safer than a strict military press, which is your best substitute exercise choice. Try them! Here are a couple of tips for performing the push press.
Quote:
A push press is nothing more than a cheat version of an overhead press. Essentially all you do is knee kick by dipping the knees to get the bar started. The goal is to try and drive the bar above your normal overhead press sticking point, which is usually just above the top of your head (NOTE: a person's press "sticking point" will vary slightly from one individual to another). Driving the bar up with a knee dip above that overhead press sticking point is a safer method of overhead pressing because you generally will not have to lean back and hyperextend the spine.
When driving the bar overhead don't rely on just your legs to get it going. The legs should just be used as an aid to help the arms and shoulders. Also when you dip the knees, just unlock them a few inches. And don't pause! Just a quick dip to drive with the legs, also pushing with the arms and shoulders at the same time as fast as you can.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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09-09-2006, 10:54 AM
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#5 (permalink)
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Senior Member
Join Date: Apr 2006
Location: Downingtown, Pa
Posts: 456
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I feel it develops more power than it does overload the shoulders that much.
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09-09-2006, 11:12 AM
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#6 (permalink)
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Senior Member
Join Date: Mar 2006
Location: Arlington, Texas
Posts: 134
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Push Jerk could be another alternative.
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09-09-2006, 11:52 AM
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#7 (permalink)
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Payload Specialist
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 16,555
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Just think of it as a way to cheat with the military press. It's a little too heavy for arms alone, so you dip at the knees and pop back up, using the momentum to get past that pesky sticking point.
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09-09-2006, 12:43 PM
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#8 (permalink)
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Purgatorio
Join Date: Oct 2002
Posts: 4,114
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Quote:
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Originally Posted by Chris C
Push Jerk could be another alternative.
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If he cant do a push press, do you think he'll really be able to do a push jerk?
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09-09-2006, 01:01 PM
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#9 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,373
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Quote:
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Originally Posted by GqArtguy
If he cant do a push press, do you think he'll really be able to do a push jerk?
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I agree.
__________________
Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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09-09-2006, 01:02 PM
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#10 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,373
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Quote:
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Originally Posted by ryan122185
I feel it develops more power than it does overload the shoulders that much.
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It's a push press, not a jerk, so much less drive from the legs. If he takes the negative down nice and slow there can be a whole lot of overload for the shoulders. More than you can get from a regular military press.
__________________
Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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09-10-2006, 07:27 AM
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#11 (permalink)
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Senior Member
Join Date: Mar 2006
Location: Arlington, Texas
Posts: 134
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Quote:
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Originally Posted by GqArtguy
If he cant do a push press, do you think he'll really be able to do a push jerk?
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My mistake...didnt' read the whole post |
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