Push Press Crossfit: How to Do it and What Are Its Main Benefits?
Crossfit involves a high-intensity workout, and one of the popular Crossfit exercises is the push press. Push press Crossfit is one of the weights lifting techniques. Here, the bar is provided support of the torso and the weight is shifted to thigh muscles before lifting the bar high. It strengthens the muscles such as the hamstrings, triceps, deltoid, and trapezius. It gives flexibility, corrects postures, and tones the muscles.
The push press is done using barbells and dumbbells. In this article, we will see how to do the push press Crossfit workout with barbells and which muscles get the maximum benefit out of it. We have included images, gifs, and videos to help you understand the topic with more clarity.
How to do Push Press Crossfit?
Here are the steps for a push press workout in Crossfit.
- Lift a barbell while keeping a full grip on the bar.
- Keep legs and hips extended at a regular distance.
- Keep the hands outside of the shoulder and let the bar rest on your torso and shoulder.
- Bend your knees to adjust the weight and bring the torso straight down while keeping the bar’s position unchanged.
- Then, bring the bended knees to the original position, push the heels up, and press the barbell high at the same time.
Repeat the process as shown in the gif above.
Images and Video source: https://www.youtube.com/watch?v=X6-DMh-t4nQ
Benefits of Push Press Crossfit
The biggest advantage of push press Crossfit is that it tones up your muscles, and strengthens them. It improves your stamina and balance. Here are the muscles that are involved in push press that directly benefit from it.
1. Trapezius muscle
This muscle is located in your shoulders and neck. When you weightlift using the push press method, your hands pass on all the burden on the Trapezius muscle, which helps the Trapezium to gain a high level of strength, and tone. It will also help in correcting the posture.
Image source: menshealth.com
2. Thigh Muscles
Anatomically known as “the hamstrings”, the bundle of all three muscles located in the thighs tolerates the weight of barbells, while keeping the balance. Push press Crossfit is one of the hamstrings building exercises that improve overall leg strength, and flexibility.
Image source: www.medicinenet.com
The triceps is a big muscle located on the upper backside of the arm. During this workout, the triceps carries the entire overhead while pushing the barbell upward. The push press substantially strengthens the triceps, making your arms look more toned and masculine.
Image source: www.builtlean.com
The deltoid is a triangular muscle that caps the entire shoulder. Deltoid works as a prime weight bearer, distributing the load between triceps and Trapezius. Push press Crossfit provides a high level of flexibility to deltoid which helps you in other types of exercises, too, like yoga, Pilates, and Zumba.
Image source: yamamotonutrition.com
Here are some good videos on how to do push press Crossfit exercises.