Eccentryx / Exercise Atlas / shoulders
Push press
Shallow knee dip, explosive hip extension, bar launches off the shelf.
Muscles
- Primary
- front delts
- Supporting
- triceps, quads, glutes
Mechanics
- Pattern
- vertical press
- Equipment
- barbell
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Legs start it; delts and triceps finish it overhead to lockout.
- Progression
- Build the strict OHP base first; push press load trails by ~20%.
- Regression
- Use strict OHP if coordination or timing breaks the dip-drive.
Watch for
- Dipping too deep — becomes a thruster
- Pressing before hips fire — loses the drive
- Landing with soft elbows — bar crashes back down
Substitutions
- Barbell overhead press
- DB push press
- Jerk (split or power)