Finish Strong: December Barbell Series Week 5 – Jerk & Press Variations Blog Post 2: Push Press & Overhead Press — Strengthening Your Upper Body

As we wrap up the Finish Strong December Barbell Series, we finish with two foundational pressing movements that build powerful, resilient shoulders: the push press and the overhead press. While they may look similar, each serves a unique purpose in developing upper-body strength and supporting success across CrossFit workouts.

Strong presses don’t just help you lift more weight overhead — they improve stability, endurance, and efficiency in everything from Olympic lifts to high-rep WODs.

Why Pressing Strength Matters in CrossFit

Overhead strength is essential for:

• Barbell cycling
• Gymnastics movements
• Olympic lifts
• Injury prevention and shoulder health

The push press and overhead press strengthen the shoulders, triceps, and core while reinforcing proper overhead positioning under load.

Overhead Press (Strict Press): Pure Upper-Body Strength

The overhead press is the foundation of all pressing movements.

Key Characteristics

• No leg drive
• Strength comes entirely from shoulders, triceps, and core
• Bar moves in a straight, controlled path

Why It Matters

• Builds raw shoulder strength
• Improves overhead stability
• Strengthens the midline under load
• Identifies weaknesses that may be hidden in more dynamic lifts

A stronger strict press leads to better control in jerks, snatches, and handstand movements.

Push Press: Power Meets Strength

The push press adds a controlled leg drive to the strict press, allowing you to move heavier loads while maintaining control.

Key Characteristics

• Short, vertical dip
• Powerful leg drive
• Arms finish the press overhead

Why It Matters

• Bridges the gap between strict pressing and jerks
• Trains timing and coordination
• Builds shoulder endurance for WODs
• Improves barbell cycling efficiency

Push press is especially useful in workouts where overhead reps accumulate quickly.

How Presses Improve WOD Performance

Strong pressing movements support:

• Thrusters and wall balls
• Jerks and push jerks
• Overhead squats and snatches
• Handstand push-ups

When shoulders and triceps are strong, fatigue sets in later, technique stays cleaner, and movement remains efficient — even under high volume.

Mobility for Better Pressing

Good overhead pressing requires:

• Shoulder mobility
• Thoracic spine extension
• Stable scapular positioning

Helpful Mobility Focus Areas

• Shoulder flexion and external rotation
• Upper back mobility
• Lat flexibility

Consistent mobility work improves lockout position and reduces unnecessary strain.

Accessory Exercises to Strengthen Presses

Supporting movements help build strength and resilience:

• Tempo strict presses
• Dumbbell overhead presses
• Seated presses for midline control
• Tricep-focused pressing variations
• Upper back strengthening movements

These exercises reinforce proper mechanics and support long-term progress.

Finish Strong — Carry Strength Forward

The push press and overhead press are more than just accessory lifts — they’re essential tools for building durable, capable shoulders. Developing both strict strength and dynamic power creates a solid foundation that carries into every aspect of CrossFit.

As we close out the December Barbell Series, remember: strength is built through patience, consistency, and intentional movement. Carry what you’ve built this month into the New Year — and keep pressing forward.

Finish strong. 💪

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