CrossFit Mysteries Solved: A Deep Dive into Strict Press vs Push Press Techniques

The CrossFit strict press and push press are two popular exercises that target the upper body, particularly the shoulders, triceps, and deltoids. While they share a common goal, building upper body strength, they differ significantly in their technique and biomechanics. Understanding the nuances of each exercise can help you choose the right one for your fitness goals and maximize your results.

What is a Strict Press?

The strict press is a compound exercise that involves lifting a weight from your shoulders to overhead using only your shoulder and triceps strength. The movement is performed in a controlled and deliberate manner, with no momentum or assistance from the legs.

How to Perform a Strict Press

1. Start with your feet shoulder-width apart and hold the barbell across your upper chest, with your elbows slightly in front of the bar.
2. Engage your core and keep your back straight.
3. Press the barbell upwards, keeping your elbows slightly bent.
4. Once the barbell is above your head, lower it back down in a controlled manner.

Benefits of the Strict Press:

• Builds pure upper body strength: Since the strict press relies solely on shoulder and triceps strength, it effectively targets these muscle groups.
• Improves shoulder stability: The controlled movement of the strict press strengthens the muscles around the shoulder joint, improving stability and reducing the risk of injury.
• Enhances coordination and balance: The strict press requires precise coordination and balance to lift the weight overhead.

What is a Push Press?

The push press is a compound exercise that utilizes the momentum generated from your legs to assist in lifting the weight overhead. It involves a quick dip and drive with the legs to generate force, which is then transferred to the shoulders and triceps.

How to Perform a Push Press:

1. Start with your feet shoulder-width apart and hold the barbell across your upper chest, with your elbows slightly in front of the bar.
2. Engage your core and keep your back straight.
3. Dip your knees slightly and drive upwards with your legs.
4. As you extend your legs, press the barbell overhead.
5. Lower the barbell back down in a controlled manner.

Benefits of the Push Press:

• Increased weight capacity: The momentum generated by the legs allows you to lift heavier weights than you could with a strict press.
• Improved power and explosiveness: The push press develops power and explosiveness in the lower body and upper body.
• Enhanced functional strength: The push press mimics real-life movements, such as pushing open a heavy door or lifting a heavy object.

Key Differences Between Strict Press and Push Press

Feature	Strict Press	Push Press
—	—	—
Muscle Activation:	Primarily shoulders and triceps	Shoulders, triceps, and legs
Weight Capacity:	Lower	Higher
Speed:	Controlled and deliberate	Explosiveness and momentum
Technique:	No leg involvement	Leg drive and momentum
Benefits:	Pure upper body strength, shoulder stability	Increased weight capacity, power, and explosiveness

Which Exercise is Right for You?

The choice between a strict press and a push press depends on your individual fitness goals and preferences.

Choose a Strict Press if:

• You are focusing on building pure upper body strength.
• You want to improve shoulder stability and reduce the risk of injury.
• You are a beginner or have limited experience with overhead pressing.

Choose a Push Press if:

• You want to increase your weight capacity and develop power and explosiveness.
• You are looking for a more functional exercise that mimics real-life movements.
• You have experience with overhead pressing and are looking for a challenge.

Incorporating Both Exercises into Your Training

While you can choose to focus on one exercise over the other, incorporating both the strict press and push press into your training program offers a well-rounded approach to upper body strength development.

• Start with the strict press to build a solid foundation of shoulder strength and stability.
• Gradually introduce the push press as you progress, allowing you to lift heavier weights and increase power.
• Alternate between the two exercises throughout your training cycle to keep your body challenged and prevent plateaus.

Tips for Improving Your Strict Press and Push Press

• Focus on proper form: Maintain a straight back, engaged core, and controlled movements throughout the exercise.
• Warm up properly: Prepare your muscles for the exercise with light cardio and dynamic stretches.
• Start with a light weight: Gradually increase the weight as you get stronger.
• Use a spotter: Have a spotter available, especially when lifting heavy weights.
• Practice regularly: Consistency is key to improving your technique and strength.

Lifting Your Performance to New Heights: A Final Thought

Both the strict press and push press are valuable exercises for building upper body strength and developing functional fitness. By understanding the differences between the two and choosing the right exercise for your goals, you can unlock your upper body potential and achieve your fitness aspirations.

Frequently Asked Questions

Q: Can I use dumbbells for the strict press and push press?

A: Yes, you can use dumbbells for both exercises. Dumbbells allow for greater freedom of movement and can be a good alternative if you don’t have access to a barbell.

Q: How often should I train the strict press and push press?

A: Aim to train your upper body 2-3 times per week, incorporating both exercises into your routine.

Q: What are some common mistakes to avoid during the strict press and push press?

A: Common mistakes include rounding the back, using too much momentum in the strict press, and not engaging the core.

Q: What are some good alternatives to the strict press and push press?

A: Some good alternatives include overhead press with dumbbells, Arnold press, and shoulder shrugs.