Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Compare to: 140930
Post weights to BTWB
The below is an old school post from the Verve Blog. It’s original publish date was in 2009, but what was true then is still true now. Enjoy!
How will you make the most of your 15 lifts today? Start at a relatively light weight and build to a max weight by the final round of each movement. For instance, when you have completed four rounds of the push press, you should have already matched your previous PR (personal record). Now is the time to attempt a heavier lift to establish a new PR. Sometimes you have it, sometimes you don’t. But, it’s always a disappointment leaving for the day thinking you had a little more in you.
The pressing movements share similar set-ups:feet under the hips with the weight in the heels, knees and hips both extended and locked at the start, lumbar curve established and ribcage locked down into the abdominals, with the elbows in front of the bar and the bar resting on the shelf created by the shoulders.
The execution is different with all three, but the end result is the same: bar overhead (over the scapula), elbows locked out, and shoulders pressing up into the ears. Not reaching this position means not executing the movement fully – missed lift. Form good habits from the get-go and finish the movements to the best of your flexibility (yes, we realize shoulder flexibility is an issue, but it is correctable).
Common errors that we see: bad set-up. If your set-up is less than perfect then so will your lift – do your due diligence. Floating ribcage – remember the scene in the Empire Strikes Back when Hans Solo was frozen in carbonate? While it probably sucks to be frozen, you would have an excellent platform to push from. If you unlock that ribcage, your torso will hinge on your lower back, which decreases your pushing potential. Lastly, we often see athletes push around their heads, rather than a straight line. Push out and guess what? Nothing is supporting that bar – just the air below it. Keep the bar over your center of mass and you will have a powerful lift.
Lift heavy. The goal should be to go up each lift. That means your first push press set should be heavier than your last shoulder press set, same for the push jerk vs. the push press. Get some!