Introduction

In the realm of high school strength and conditioning, one of the fundamental decisions a coach must make is the selection of exercises to incorporate into the training regimen. Each exercise has its unique benefits, and the choice often hinges on the goals and needs of the athletes. As a high school strength and conditioning teacher, I have a strong rationale for choosing the push press over the military press when training my student-athletes. In this blog post, I'll delve into the reasons behind this preference and the advantages it offers in our quest to mold well-rounded, high-performing athletes.

Understanding the Push Press and Military Press

Before delving into the reasons for preferring the push press over the military press, it's essential to understand both exercises:

1. Military Press: The military press, also known as the shoulder press, is a classic upper-body exercise that primarily targets the deltoid muscles. It's performed by pressing a barbell or dumbbells from shoulder height to a fully extended position overhead, with a strict vertical movement and no leg assistance.

2. Push Press: The push press is a compound exercise that involves the same motion as the military press but with the added element of leg drive. In a push press, the lifter uses a slight leg bend to generate force and assist in lifting the weight overhead. It recruits the legs, core, and shoulders for a powerful movement.

The Benefits of Push Press Over Military Press

Here are the key reasons why I choose to program the push press for my high school student-athletes over the military press:

1. Functional Transfer to Sports: The push press, with its incorporation of leg drive, more closely mimics many movements in sports. In athletics, force is generated from the ground up, whether it's leaping for a basketball rebound or tackling an opponent in football. The push press teaches athletes to use their lower body efficiently, translating into better performance in various sports.

2. Power Development: Push press is a dynamic exercise that promotes power development. It's an excellent tool for enhancing an athlete's ability to generate explosive force, an essential aspect of many sports such as basketball, volleyball, and track and field events. The leg drive component allows athletes to lift heavier weights and work on their power output effectively.

3. Enhanced Core Engagement: The push press demands strong core engagement to stabilize the body during the lift, making it an excellent exercise for core development. A solid core is essential for maintaining good posture and balance in sports, preventing injuries, and producing force efficiently.

4. Wider Range of Motion: The push press allows for a more extensive range of motion compared to the military press. This can help in improving shoulder flexibility and overall shoulder health. It also translates to a greater muscular challenge, further benefiting athletic performance.

5. Mental Toughness: The push press can be a mentally demanding exercise due to its explosive nature. Athletes learn to push themselves beyond their perceived limits and conquer mental barriers, a crucial aspect of sports performance.

Programming the Push Press

When programming the push press for high school student-athletes, there are several considerations to keep in mind:

1. Proper Technique: Ensure that athletes are taught proper form and technique, especially for the leg drive component. This is crucial for preventing injuries and maximizing the benefits of the exercise.

2. Progressive Overload: Begin with a manageable weight and gradually increase the resistance as athletes become more proficient. This allows for a safe progression of strength and power.

3. Integration: Incorporate the push press into a comprehensive strength and conditioning program that includes other exercises to target the entire body, promoting balance and minimizing the risk of overuse injuries.

4. Periodization: Plan training cycles that include phases for building strength and power. Adjust the volume and intensity of the push press to align with the athletes' goals and the demands of their sports season.

Conclusion

In the realm of high school strength and conditioning, the choice between the push press and the military press is not a mere preference but a strategic decision based on the needs and goals of student-athletes. The push press offers a range of advantages, including functional transfer to sports, power development, core engagement, a wider range of motion, and mental toughness. By programming the push press, we empower our student-athletes to become not just stronger but also more explosive, resilient, and better equipped to excel in the athletic arena.