Push press 3 – 3 – 3 – 3 – 3 reps
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Push Press 5×3 Reps… the Hardest Part
You've taken the load out of the rack, taken a couple of steps back, dipped, drove, and pressed the load over head to a stabile lockout overhead. Well, you've got two more reps to complete and your now faced with a bit of a challenge – re-racking the bar on the shoulders with a heavy load.
Yup, you aren't the only one that fears this part of a five by three. Re-racking a heavily loaded bar onto the front rack is a difficult pill to swallow. So what's the trick to completing this part of the lift while minimizing the pain factor? Here's a couple of tips that might help you enjoy today's workout a bit more.
First, practice with a PVC pipe or an unloaded barbell. Push press the bar to a locked out position overhead. With straight legs and hips, push your elbows forward and tuck your chin back. As the load approaches the shoulders (or the front rack), begin to dip your knees forward and your butt back. The key here is allowing the bar to land on your shoulders with your elbows high (think: front squat) and NOT on your chest.
Now, as you warm up, continue to practice re-racking the bar no matter how light the weight may feel. Practice make perfect. Don't be the athlete that leans back and allows the bar to strike the chest with your elbows straight back. This won't feel good on the wrists or the chest, and will certainly make the set-up for the next rep troublesome. Enjoy the heavy day!
