How to Do Push Press Exercises
Push press exercises are performed with free weights in order to develop and strengthen the muscles of the triceps and shoulders. When performed correctly, push presses will also help to stabilize the hips and tone the abdominals. With a few simple tips, you can add this push press technique to your regular fitness routine.
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Instructions
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Add weights to a dumbbell weight for your push press. Remember that the weight should be heavy enough to give you a workout; however, the dumbbell should not be so heavy that you cannot complete ten to fifteen reps comfortably. If the weight causes you pain or discomfort, reduce the weight and complete more reps. As you gain strength, you can add weight and reduce reps.
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Place your feet just below the center of the dumbbell bar and squat down, grasping the bar with your fingers pointing away from you. Push up with your legs and pull up with your arms to lift the weight to your shoulders. Do not lift the bar using your back or you will quickly hurt yourself. This exercise is called the push press, because you first push the weight up with your lower body, and then press up with your upper body.
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Pause for a moment with the dumbbell at your shoulders, just below your chin. Inhale as you bend your knees and then exhale as you push up with your legs and your arms in one smooth motion, lifting the dumbbell above your head.
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Hold the weight for a second and then carefully bring it back to your chest. From this position, push press the dumbbell up again, completing at least 10 reps. Remember to keep your abdominals engaged and your knees slightly bent at all times to prevent lower back injury.
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Engage your stomach muscles and carefully squat, releasing the dumbbell to the floor to complete the push press exercise.
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