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Exercise lesson

Push press

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 03 · Expert

Push press

Transfer a controlled leg drive into an overhead press without losing rib or shoulder position.

Form cues

  • Dip straight down with a quiet torso.
  • Drive through the floor before pressing.
  • Finish with the ribs stacked below the load.

Common mistakes

  • Turning the dip into a forward lean.
  • Pressing before the legs finish driving.
  • Flaring the ribs to chase lockout.

Expert adjustment

Scaling: use one dumbbell, a strict press, or a landmine press. Progression: increase load only if the dip, drive, and overhead finish remain smooth.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Set your brace, then make a short, vertical dip.
  2. Drive hard through the floor and let the legs start the weight moving.
  3. Press to a strong overhead finish without leaning back.
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