Push Press: How to Lower, Benefits, and Techniques

How to Lower the Push Press?

Properly lowering the push press, often referred to as the eccentric phase, is critical for injury prevention, enhancing strength, and reinforcing stable movement patterns, requiring a controlled descent of the barbell from the overhead lockout position back to the shoulders.

The Importance of a Controlled Eccentric Phase

The eccentric (lowering) phase of any lift is often overlooked, yet it plays a pivotal role in overall strength development, muscular hypertrophy, and injury mitigation. For the push press, mastering the controlled descent is just as vital as the powerful concentric (lifting) phase.

• Injury Prevention: A controlled lowering prevents the bar from crashing onto the shoulders, which can lead to excessive joint stress on the shoulders, elbows, and wrists, as well as potential spinal compression. It allows the musculature to absorb the load progressively, safeguarding the connective tissues.
• Strength Development: Eccentric contractions can generate significantly higher forces than concentric contractions. By actively resisting gravity during the descent, you build greater strength, particularly in the deltoids, triceps, and upper back, which translates to improved stability and control for future lifts.
• Technique Reinforcement: A deliberate eccentric phase allows you to practice and solidify the optimal bar path and body positioning. It sets you up perfectly for the subsequent concentric drive in a multi-rep set, ensuring efficiency and consistency.
• Muscle Hypertrophy: The increased mechanical tension and muscle damage (in a positive, adaptive sense) associated with controlled eccentrics are potent stimuli for muscle growth.

Biomechanics of the Push Press Lowering

Understanding the biomechanics involved in lowering the push press helps in executing the movement with precision and safety.

• Primary Muscles Involved:
  • Shoulders (Deltoids): Primarily anterior and medial deltoids control the descent, with posterior deltoids and rotator cuff muscles providing stability.
  • Triceps Brachii: Control elbow flexion.
  • Upper Back (Trapezius, Rhomboids): Stabilize the scapulae and thoracic spine.
  • Core (Rectus Abdominis, Obliques, Erector Spinae): Provide spinal stability and transfer force.
  • Legs (Quadriceps, Glutes, Hamstrings): Absorb the impact and facilitate the "catch" and re-dip, especially during multiple repetitions.
• Joint Actions:
  • Shoulder Girdle: Scapular depression and retraction to create a stable shelf.
  • Shoulder Joint: Controlled adduction and extension.
  • Elbow Joint: Controlled flexion.
  • Hip and Knee Joints: Controlled flexion to absorb the impact and prepare for the next drive.
• Bar Path: The bar should descend in a controlled, vertical path, ideally over the midfoot, remaining close to the body. This minimizes leverage disadvantages and reduces unnecessary strain.

Step-by-Step Guide to Lowering the Push Press

Executing the eccentric phase properly is a skill that improves with practice and attention to detail.

1. Initiate the Descent from Lockout: Once the bar is fully locked out overhead, begin the lowering phase by consciously resisting gravity. Do not simply let the bar drop.
2. Maintain Active Shoulders: Keep your shoulders engaged and "packed" (pulled down and back slightly) to create a stable platform. Avoid shrugging the shoulders up towards your ears.
3. Controlled Elbow Flexion: Allow your elbows to bend in a controlled manner, guiding the bar downwards. Keep your elbows slightly forward, not flared out to the sides, to protect the shoulder joint.
4. Vertical Bar Path: Guide the barbell straight down, keeping it as close to your face and torso as possible without hitting yourself. Imagine a straight line from the lockout position to your shoulders.
5. Absorb the Impact with Legs: As the bar approaches your shoulders, initiate a controlled "re-dip" by bending your knees and hips slightly, similar to the initial dip of the push press. This allows your powerful leg muscles to absorb the load, protecting your spine and upper body joints.
6. Receive the Bar on the Shoulders: Land the bar softly on your anterior deltoids, with your hands maintaining a firm grip. Your elbows should be positioned slightly in front of the bar, ready to initiate the next drive if performing multiple repetitions.
7. Controlled Tempo: Aim for a 2-3 second eccentric phase. This deliberate tempo maximizes time under tension and promotes better control.

Common Mistakes to Avoid

Awareness of common errors can significantly improve your push press technique and safety.

• Dropping the Bar Uncontrolled: The most common and dangerous mistake. It indicates a lack of strength in the eccentric phase or poor technique, leading to high impact forces and potential injury.
• Flaring Elbows Out: Allowing the elbows to flare wide during the descent places excessive stress on the shoulder joint, increasing the risk of impingement or rotator cuff issues.
• Excessive Forward Lean: If the bar drifts too far forward during the descent, you'll compensate by leaning back excessively, straining the lower back and losing balance.
• Bouncing the Bar Off Shoulders: Using the rebound from your shoulders to assist the next rep is a sign of poor control and can lead to injury. The reception should be a controlled absorption, not a bounce.
• Losing Core Bracing: Failing to maintain a rigid core throughout the eccentric phase compromises spinal stability, making the lower back vulnerable to injury.

Drills and Strategies to Improve Eccentric Control

Incorporating specific drills can greatly enhance your ability to control the lowering phase of the push press.

• Tempo Push Press: Perform your push presses with a prescribed eccentric tempo (e.g., 3-5 seconds for the lowering phase). This forces you to slow down and focus on control.
• Eccentric Overload: With a spotter, load the bar with 10-20% more weight than you can concentrically push press. Perform only the eccentric phase, slowly lowering the bar, then have the spotters help you re-rack it. This builds immense eccentric strength.
• Paused Push Press (Top-Down): Perform a push press, then pause for 2-3 seconds at one or more points during the descent (e.g., just above the head, at eye level, or just before the shoulders) before completing the lowering.
• Dumbbell Push Press: Using dumbbells can highlight asymmetries and force each arm to work independently, improving individual arm control and stability during the eccentric phase.
• Overhead Carries and Holds: Carrying or holding a barbell overhead for time (e.g., farmer's walk with the bar overhead) builds static strength and stability in the shoulders and core, which translates to better eccentric control.

When to Seek Professional Guidance

If you consistently struggle with controlling the lowering phase, experience pain during the movement, or have significant technique flaws despite self-correction efforts, consider consulting with a qualified strength coach or physical therapist. They can provide personalized feedback, identify underlying weaknesses, and offer corrective strategies to ensure safe and effective training.