Description:
The Axle Bar Push Press is a strongman pressing movement. Using a dip and drive from the legs, the push press lets you move more weight overhead than a strict press, training the shoulders and triceps with explosive power.
Benefits:
- Builds explosive overhead power in the shoulders and triceps.
- Develops the deltoids and triceps.
- Builds grip and core stability with a thick implement.
- Carries over to overhead and athletic strength.
- Trains full body coordination under load.
Profile:
| Equipment: | Axle Bar |
| Type: | Strongman |
| Resistance Type: | Free Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Quadriceps
- Gluteus Maximus
- Upper Trapezius
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Clean a loaded axle bar to your shoulders, or take it from a rack, and set your feet about hip width.
- Bring the implement to the front of your shoulders and brace your core.
- Dip slightly at the knees, then drive up explosively through the legs.
- Use that momentum to press the implement to a full lockout overhead.
- Lower under control back to your shoulders.
- Reset your stance and brace, then repeat.
Common Mistakes:
- Stopping short of a full lockout overhead.
- Letting the lower back arch under the load.
- Losing the implement forward away from the body.
- Rushing reps and losing position.
Variations:
- Barbell Overhead Shoulder Press
- Dumbbell Push Press
- Axle Bar Clean and Press
- Log Press
Safety Tips:
- Brace the core hard and keep the ribs down.
- Use a weight you can control overhead.
- Keep the space clear and drop the implement safely if needed.
- Stop if you feel shoulder or lower back pain.
Additional Information:
The push press uses leg drive to start the weight moving, so you can overload the shoulders and triceps with more weight than a strict press. The legs only start the movement; the shoulders and triceps finish the lockout.
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