Push Yourself to New Heights

Push Yourself to New Heights

The next time you do an overhead press, don’t just stand there – give yourself a push. The push press can help you build serious lower-body power. When you perform the move, which adds a partial squat to the overhead press, you exert the same amount of force into the ground as you do doing a barbell jump squat. The takeaway is that by swapping your regular shoulder exercise for the push press, you receive the benefits of two moves for the price of one. Just 3 to 5 sets of 3 to 5 reps once a week will do the trick.


  • Upper Body – triceps and front and middle deltoids
  • Lower Body – glutes, quads, hamstrings and calves


  1. Hold the dumbbells in front of your shoulders and dip your knees.
  2. Push explosively with your legs and press the weights up.



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