Exercise Library
UPPER BODY & ARM SWINGintermediate
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing. Bar on the clavicles, dip slightly, then drive the legs and press overhead.
Shoulders, triceps, core, legs3-4 sets × 5-8 reps @70-85% 1RM
Coaching cues
- 1.Small dip — about 1/4 squat
- 2.Leg drive and press happen together — not two steps
- 3.Bar path as vertical as possible — close to the face
- 4.Absorb the catch with a slight knee bend
Detailed training method
[Steps]1. Bar on the clavicles→2. Small 1/4-squat dip→3. Explosive leg drive + press overhead→4. Absorb the catch with a slight knee bend→5. Bar path vertical, close to the face
[Common Errors]✗ Press and drive separated→they happen together ✗ Bar path drifts forward→close to the face ✗ Dip too deep→1/4 squat is enough
[Progressions]Push press→strict press→dumbbell push press→single-arm→split jerk
[Jump-Specific]Identical to the jump force chain (legs→core→arms); strengthens end-range arm-swing power
Related calculators
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Weighted Pull Up
Pull-ups with added weight around the waist
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly
Band Pull-Apart
The best pre-training shoulder activation — a strong upper back and cuff directly improve arm-swing power and add jump height