The push press is a go-to exercise for full-body strength. Push presses train the shoulders, triceps, chest, core, and lower body when appropriately executed. A study published in the Journal of Strength and Conditioning Research found that the push press effectively combines lower-body power with upper-body strength training. (1)
Three-time World’s Strongest Man Tom Stoltman shared three techniques to enhance push press power. The log press — a variation of the push press performed with a log — is a common feature in strongman competition.
“If you want to get better at push press, whether with a barbell or log, I’ll show you three steps to make you a pressing machine,” Stoltman stated.
3 Exercises to Boost Your Push Press
Many beginners struggle to balance proper form and stability when performing the push press with free weights. To simplify the process, Stoltman recommends three machine-based routines:
- Superset — Cable Triceps Pushdowns & Triceps Overhead Extensions: 3 x 12-15
- Smith Machine Incline Press: 3 x 8-10
- Cable Rear Delt Flye: 3 x 12-15
Superset — Cable Triceps Pushdowns & Overhead Extensions
Combining triceps pushdowns with triceps extensions in a superset can significantly enhance push press performance. Set up a cable machine with a triceps rope attachment positioned at the top. Perform pushdowns through a full range of motion. Without rest, pull the rope attachment overhead for triceps extensions, keeping the elbows tight.
Stoltman suggests beginners start with three sets of 12 to 15 reps. “Really blow your triceps up,” he said. “One of my favorite exercises to help with that overhead power, and it burns.”
Smith Machine Incline Press
The Smith machine press is a free-weight alternative, providing proper stability. Set the machine to at least a 45-degree incline to target the chest and shoulders.
Pausing each rep in the bottom position, then pressing with controlled, explosive power. “Incline Smith machine is great for building that front delts, chest power, and attacking your triceps,” Stoltman stated.
The incline barbell press is a more advanced alternative to the Smith machine incline press, demanding significantly greater stability and core activation.
Cable Rear Delt Flye
The third and final exercise is the rear delt flye. Stoltman believes it is an underrated movement; he regularly incorporates it in his programming. “The rear delts are weak muscles at the back of your shoulders,” Stoltman highlighted.
The push press relies on the posterior deltoids during the most challenging portion of the lift. Stoltman performs rear delt flyes unilaterally on a cable machine without any attachments. By isolating each rear delt individually, Stoltman can sharpen his mind-muscle connection, contributing to improved muscle activation and greater growth, and remedy any strength imbalances hindering a log press. (2)
Additional Push Press Tips
Previously, Stoltman avoided core training, finding it dull. However, incorporating core routines proved transformative, especially for his push press performance. He recommends the plank.
While planks may not seem directly linked to pressing strength, a solid core significantly enhances push-press ability. Stoltman advised maintaining a neutral spine while engaging the glutes and core. Perform three sets of 30 seconds, two to three times weekly.
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References
- Lake, J. P., Mundy, P. D., & Comfort, P. (2014). Power and impulse applied during push press exercise. Journal of strength and conditioning research, 28(9), 2552–2559. https://doi.org/10.1519/JSC.0000000000000438
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
Featured image: @tomstoltmanofficial on Instagram
