Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Push Press is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
DeltoidsTricepsQuadricepsGlutesCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep push press mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Push Press in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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.
Build It Into a Workout
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Next Training Tools
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