Push Press vs. Strict: Unleashing the Power of Both Techniques in Your Workout Routine

The push press and strict press are two popular exercises that target the shoulders, triceps, and upper back. Both movements involve pressing a weight overhead, but they differ in their technique and the muscles they emphasize. Understanding the differences between these two exercises can help you choose the one that best suits your fitness goals and abilities.

The Push Press: Explosiveness and Power

The push press is a dynamic exercise that involves a powerful dip and drive from the legs to generate momentum. It’s a compound movement that engages multiple muscle groups, including the quads, glutes, and core, alongside the shoulders and triceps.
Here’s a step-by-step breakdown of the push press:
1. Start with the barbell resting across the front of your shoulders, slightly below your chin. Your elbows should be pointing forward, and your grip should be slightly wider than shoulder-width.
2. Take a step back and slightly bend your knees. Maintain a straight back and engage your core.
3. Dip down by bending your knees further, while keeping your back straight. This is your starting position.
4. Explosively drive up from your legs, extending your hips and knees. This movement should be fast and powerful.
5. As you drive up, press the barbell overhead. Your elbows should be locked out at the top of the movement.
6. Lower the barbell back down to your shoulders in a controlled manner.
Benefits of the push press:

• Increased power and explosiveness: The push press trains your body to generate force quickly, which can benefit athletes in various sports.
• Enhanced lower body strength: The dip and drive from the legs engage your quads, glutes, and hamstrings, improving lower body strength.
• Improved core stability: The push press requires core engagement to maintain stability throughout the movement.
• Greater overall muscle mass: The compound nature of the push press works multiple muscle groups simultaneously, leading to greater muscle growth.

The Strict Press: Isolating Strength and Technique

The strict press is a more controlled and isolated exercise that focuses on upper body strength. It involves pressing the weight overhead without any assistance from the legs.
Here’s a step-by-step breakdown of the strict press:
1. Start with the barbell resting across the front of your shoulders, slightly below your chin. Your elbows should be pointing forward, and your grip should be slightly wider than shoulder-width.
2. Maintain a straight back and engage your core.
3. Press the barbell overhead, keeping your elbows locked out at the top of the movement.
4. Lower the barbell back down to your shoulders in a controlled manner.
Benefits of the strict press:

• Improved shoulder strength: The strict press isolates the shoulder muscles, allowing you to build strength in this area.
• Enhanced upper body stability: The strict press requires you to stabilize the weight overhead, improving upper body stability.
• Better technique and form: The strict press emphasizes proper form and technique, which can translate to other exercises.
• Increased muscle hypertrophy: The strict press targets the shoulder muscles directly, promoting muscle growth.

Choosing the Right Exercise for You

The choice between the push press and strict press depends on your individual goals and preferences. Here’s a guide to help you decide:

• Focus on power and explosiveness: If you’re looking to increase your power and explosiveness, the push press is a better choice. It trains your body to generate force quickly, which can be beneficial for athletes in various sports.
• Focus on strength and hypertrophy: If your goal is to build strength and muscle mass in your shoulders, the strict press is a more effective option. It isolates the shoulder muscles, allowing you to target them directly.
• Limited mobility or injury: If you have limited mobility or an injury that prevents you from squatting or dipping, the strict press may be a better alternative.
• Beginner or intermediate lifter: Beginners may find the strict press easier to learn, as it requires less coordination and power. As you progress, you can incorporate the push press into your routine.

Push Press vs Strict Press: A Comparison Table

Feature	Push Press	Strict Press
—	—	—
Muscle groups worked	Shoulders, triceps, upper back, quads, glutes, core	Shoulders, triceps, upper back
Technique	Dynamic, with a dip and drive from the legs	Controlled and isolated, with no leg drive
Benefits	Increased power, explosiveness, enhanced lower body strength, improved core stability	Improved shoulder strength, enhanced upper body stability, better technique and form
Intensity	Higher	Lower
Risk of injury	Higher, if proper form is not maintained	Lower, as it’s a more controlled movement

Variations and Progressions

Both the push press and strict press can be modified to suit your fitness level and goals.
Push press variations:

• Dumbbell push press: This variation uses dumbbells instead of a barbell, allowing for a greater range of motion and better control.
• Push press with a jump: This variation involves jumping at the top of the push press, adding an explosive element to the movement.

Strict press variations:

• Overhead press: This variation is similar to the strict press, but it uses a standing position instead of a seated position.
• Arnold press: This variation involves rotating the wrists as you press the weight overhead, targeting the shoulders from a different angle.

Safety Tips

Push press:

• Maintain a straight back throughout the movement. Avoid rounding your back, as this can put stress on your spine.
• Use a spotter. This is especially important when lifting heavy weights.
• Control the descent. Lower the barbell back down to your shoulders in a controlled manner.

Strict press:

• Use a spotter. This is especially important when lifting heavy weights.
• Maintain a tight core. This will help you stabilize the weight overhead.
• Control the descent. Lower the barbell back down to your shoulders in a controlled manner.

In a nutshell: Choosing the Best Press for Your Goals

The push press and strict press are both valuable exercises that can help you build strength and muscle mass. The choice between the two depends on your individual goals and preferences.
If you’re looking to increase your power and explosiveness, the push press is a better choice. If you’re focused on building strength and muscle mass in your shoulders, the strict press is more effective.
Remember to prioritize proper form and safety when performing these exercises. If you’re unsure about the proper technique, consult with a qualified personal trainer.

Frequently Asked Questions

Q: Can I do both the push press and strict press in the same workout?
A: Yes, you can incorporate both exercises into your routine. However, it’s important to prioritize proper form and recovery. You may want to alternate between the two exercises on different days or focus on one exercise per workout.
Q: Is the push press a good exercise for beginners?
A: While the push press is a powerful exercise, it can be challenging for beginners. It requires good coordination and balance. It’s recommended to master the strict press before attempting the push press.
Q: What are the best exercises to pair with the push press or strict press?
A: You can pair the push press or strict press with other exercises that target the shoulders, triceps, and upper back, such as:

• Lateral raises
• Front raises
• Dumbbell bench press
• Triceps pushdowns

Q: How much weight should I use for the push press and strict press?
A: The amount of weight you use will depend on your individual strength and fitness level. Start with a weight that allows you to maintain proper form for 8-12 repetitions. As you get stronger, you can gradually increase the weight.