The push press adds a quick dip-and-drive of the legs to the strict press, letting you launch 20-30% more weight overhead. The bar still finishes with a pressed-out lockout, but the initial momentum comes from the hips - making it both a heavier pressing tool and a lesson in transferring power from the lower body to the bar. It's everywhere in CrossFit: Fight Gone Bad, the Filthy Fifty, and countless workouts use it as the standard overhead engine.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.4x | 0.25x |
| novice | 0.65x | 0.45x |
| intermediate | 0.9x | 0.6x |
| advanced | 1.2x | 0.85x |
| elite | 1.5x | 1.05x |
1RM as a multiple of bodyweight.
The dip is short and vertical - 10-15 cm straight down with the torso upright, heels rooted. Any forward lean sends the bar out front. Drive explosively through the whole foot, and only when the legs finish do the arms take over. Keep the bar on the shoulders during the dip; 'dip-DRIVE-press' should be one crisp sequence, not three separate moves. Common fault: a slow, deep dip that kills the bounce.
Progression: strict press to learn the lockout, then push press with an empty bar or dumbbells focusing on the vertical dip. Dumbbells force each side to work independently and are gentler on wrists.
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