Push Press Technique EMOM
push press technique
Every 2:00 x 6 sets
3 Push Press reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Push Press — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The push press uses a leg dip-and-drive to initiate a barbell press overhead, allowing athletes to move more load than a strict press. It is the standard overhead pressing movement in CrossFit and a prerequisite skill for the push jerk and jerk. In Fight Gone Bad, push press is performed at 75/55 lb for one-minute max reps, testing both pressing strength and metabolic capacity. The push press develops leg-to-shoulder power transfer and overhead stability.
Quick answer
The push press uses a leg dip-and-drive to initiate a barbell press overhead, allowing athletes to move more load than a strict press. Practise Push Press while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch Push Press Technique
Press play to watch the movement here without leaving the guide.
Master the Push Press: Perfect Your Dip and Drive Technique
CrossFit · reviewed 2026-08-06
Muscles Worked
DeltoidsTricepsQuadricepsGlutesCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Push Press power through deltoids and triceps and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Push Press if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: forward lean during the dip — send the bar forward rather than up. |
| Scaling | Reduce load, strict press (no dip), dumbbell push press. |
How to Do the Push Press
1
Start with bar in the front rack — on the shoulders, elbows slightly in front of the bar.
2
Dip: bend the knees slightly, keeping the torso completely vertical.
3
Drive: explosively extend the legs, generating upward force through the bar.
4
Press: finish the movement with the arms, locking out overhead as the legs extend.
5
Stand fully, bar locked out over the heels, arms straight.
Common Mistakes
✕
Forward lean during the dip — send the bar forward rather than up.
✕
Dipping too deep — becomes an inefficient quarter squat rather than a sharp dip-drive.
✕
Arms initiating before the legs finish driving.
Coaching Tips
✓
The dip is quick and sharp — think "fast down, fast up," not a slow controlled squat.
Scaling Options
Easier / Beginner
Reduce load, strict press (no dip), dumbbell push press.
Harder / Advanced
Push jerk, split jerk, increase load.
Training Examples
Train Push Press with a Clear Purpose
Create a similar workout
Push Press Power Pairing
push press power workout
5 rounds for quality
4 crisp Push Press reps
6 controlled Push Jerk reps
Rest enough to preserve speed
Frequently Asked Questions
What is the difference between a push press and a strict press?
A strict press uses only the upper body — no leg dip. A push press uses a leg dip-and-drive to generate momentum, allowing heavier loads and more reps. Both are used in CrossFit; the push press is more common in WODs due to its efficiency.
When should I use a push press instead of a push jerk?
Use a push press when you can finish the lift with the legs straight and a smooth press overhead. Move to a push jerk only when the load or fatigue makes that finish unreliable; the jerk adds a second knee bend under the bar and demands more timing. In high-rep workouts, choose the version you can repeat with a stable lockout rather than forcing a heavier variation.
Build It Into a Workout
Generate a WOD with Push Press
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Hero WODs with Push Press
Related Exercises
Ready to put the Push Press to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.