How to Do the Perfect Push Press (Complete Guide)

Perfect Push Press Technique

The push press combines leg drive with upper body pressing to move heavier weights overhead. ChAIron's AI coaching ensures optimal timing between your leg drive and pressing mechanics.

Step-by-Step Form Guide

Setup Position:Bar at shoulder level, feet hip-width apart, core engaged
Dip Phase:Bend knees slightly while keeping torso upright
Drive Phase:Explosively extend legs to drive bar upward
Press Phase:Continue pressing bar overhead as leg drive momentum peaks
Lockout:Full arm extension with bar directly over shoulders
Lower:Control the descent back to starting position

Common Mistakes to Avoid

Dipping too deep or forward during the setup
Not utilizing full leg drive potential
Poor timing between leg drive and arm press
Pressing around the face instead of straight up
Not achieving full lockout overhead

AI Coaching Benefits

Dip depth and torso angle optimization
Leg drive timing and power output
Bar path efficiency during the press
Overhead lockout position and stability
Coordination between lower and upper body

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