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Strict Press/Push Press

The strict press and push press are two movements that can really test strength and explosive power. The strict press is going to challenge the shoulders, triceps, scapular stabilizers, thoracic mobility, lumbar stability, etc. In addition to all that, the push press is going to challenge hip drive and explosive power.


With the strict press, we're looking for the knees to remain locked out throughout the entire movement. The lift starts with the barbell in a front rack position, but unlike the front squat, the elbows should be under the bar more and slightly out in front. This allows for a more advantageous press to initiate the movement. Pressing the bar straight up, we're looking to retract the head and neck out of the bar path. Continuing the press, we want to see the elbows fully extended overhead with the core active without the ribs flaring up.


With the push press, the barbell is held in the same position as the strict press. The lift starts with a slight dip in the knees and then quick explosion upwards, driving through the hips. Once the knees lock, they remain locked through the remainder of the movement. The idea is to propel the barbell upwards in the same path as the strict press and finishing fully extended in the elbows, active core, ribs not flared, knees locked.


Check out my push presses. How did I do? 

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