Exercise Library
Pause Push Press
The pause push press is an effective supplementary exercise for the jerk that helps train a more aggressive and complete drive, as well as improving strength, balance and consistency in the proper dip position, along with the timing of the transition from leg drive to push with the arms, upper body mechanics for the push under the jerk, and upper body strength.
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar in the jerk rack position and brace your trunk forcefully.
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.
As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, pulling your head back to clear a path. Drop back to flat feet but keep the legs tight with the knees straight as you finish pushing the bar into a locked out position overhead with the head pushed through the arms again to position the bar over the base of the neck. Lock out and hold forcefully for a moment before lowering the bar for subsequent reps—don’t be lazy and bounce right back out of the top.
Notes
The dip and drive of the push press should be identical to your jerk—this is one of the primary reasons it’s such an effective training exercise for the jerk. If the knees rebend at all after the initial dip and drive, the lift is no longer a push press, but a push jerk. If the feet remain totally flat during the drive of the legs, the drive is not hard or long enough—the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate. Each rep of multiple-rep sets should begin from a dead stop and the full jerk rack position.
Purpose
The push press is an effective supplementary exercise for the jerk that trains the same dip and drive, timing of the transition from leg drive to push with the arms, upper body mechanics for the push under the jerk, and builds upper body strength. It’s useful technically for training a harder and longer leg drive ad proper timing of the transition from legs to arms in the jerk. The pause in the dip increases the effect on dip position and balance as well as drive power and timing.
Programming
Sets of 1-5 reps can be used depending on the timing and the specific need. It’s often a good idea to combine the pause push press with regular push presses or jerks in a complex as well.
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar in the jerk rack position and brace your trunk forcefully.
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.
As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, pulling your head back to clear a path. Drop back to flat feet but keep the legs tight with the knees straight as you finish pushing the bar into a locked out position overhead with the head pushed through the arms again to position the bar over the base of the neck. Lock out and hold forcefully for a moment before lowering the bar for subsequent reps—don’t be lazy and bounce right back out of the top.
Notes
The dip and drive of the push press should be identical to your jerk—this is one of the primary reasons it’s such an effective training exercise for the jerk. If the knees rebend at all after the initial dip and drive, the lift is no longer a push press, but a push jerk. If the feet remain totally flat during the drive of the legs, the drive is not hard or long enough—the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate. Each rep of multiple-rep sets should begin from a dead stop and the full jerk rack position.
Purpose
The push press is an effective supplementary exercise for the jerk that trains the same dip and drive, timing of the transition from leg drive to push with the arms, upper body mechanics for the push under the jerk, and builds upper body strength. It’s useful technically for training a harder and longer leg drive ad proper timing of the transition from legs to arms in the jerk. The pause in the dip increases the effect on dip position and balance as well as drive power and timing.
Programming
Sets of 1-5 reps can be used depending on the timing and the specific need. It’s often a good idea to combine the pause push press with regular push presses or jerks in a complex as well.
