• 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
      Comments 1 Comment
      1. overworked's Avatar
        overworked -
        Did i miss something because Monday said chest and only listed leg work.
    • This Week's Most Popular

        Log in
        Log in