Is Push Press Easier Than OHP? A Comprehensive Comparison Guide

As a strength coach with extensive experience in both Olympic lifting and traditional strength training, I'm frequently asked about the differences between the push press and the overhead press (OHP). Let me share my professional insights to help you understand these two powerful movements and determine which might be "easier" for your specific situation.

Understanding the Basics: Push Press vs OHP

From my years of coaching experience, I can tell you that while both movements get the weight overhead, they're fundamentally different in their execution and demands. The push press utilizes leg drive and momentum, while the OHP relies purely on upper body strength.

I've found that most people can typically push press about 20-30% more weight than they can strict press. However, this doesn't necessarily mean it's an "easier" movement – it's just mechanically different and engages more muscle groups.

Through countless hours of coaching both movements, I've observed that the technical complexity of the push press often surprises people who assume adding leg drive makes everything simpler.

The Mechanical Differences

Force Production

When I analyze the force production patterns of both lifts, I notice that the OHP creates a more consistent, grinding type of strength demand. It's a pure demonstration of upper body pressing power.

The push press, on the other hand, I've observed requires precise timing and coordination between the lower and upper body. In my experience teaching both movements, this coordination aspect can be challenging for many lifters to master.

I always emphasize to my athletes that while the push press allows for heavier loads, the technical demands of timing the leg drive with the press can actually make it more challenging to learn initially.

Energy Systems and Muscle Recruitment

OHP Demands

Through my years of coaching, I've noticed that the OHP primarily taxes the deltoids, triceps, and upper body stabilizers. The movement is straightforward but demanding on these specific muscle groups.

I've found that the strict nature of the OHP makes it excellent for building pure shoulder strength and stability. When I program this movement, I focus on controlled repetitions and proper bracing.

My athletes often report feeling more localized fatigue in their shoulders and triceps after OHP sessions, which makes sense given the isolated nature of the movement.

Push Press Characteristics

In contrast, I've observed that the push press creates a full-body training effect. The explosive leg drive, core stability, and upper body strength must all work in harmony.

From my coaching experience, I can tell you that the push press typically feels less fatiguing on the shoulders due to the assistance from the leg drive. However, it demands more from your nervous system due to its explosive nature.

I've noticed that athletes who excel in power movements often pick up the push press more naturally, while those with a bodybuilding background might initially prefer the OHP.

Learning Curve Comparison

OHP Learning Process

When I teach the OHP, I find that most lifters grasp the basic movement pattern relatively quickly. The strict press follows a natural pushing motion that most people intuitively understand.

I typically spend most of my coaching time on OHP focusing on details like proper back position, elbow path, and breathing mechanics. These elements are crucial but relatively straightforward to teach.

In my experience, most lifters can perform a technically sound OHP within a few sessions of proper instruction and practice.

Push Press Learning Process

The push press, I've found, typically requires more coaching attention and practice to master. The timing of the dip and drive phase often takes several sessions to coordinate effectively.

I spend considerable time helping athletes understand the transition from leg drive to press, which I've found is often the most challenging aspect to master.

From my observations, it usually takes lifters several weeks of consistent practice to develop a smooth, efficient push press technique.

Which One Should You Choose?

For Beginners

Based on my coaching experience, I typically recommend that complete beginners start with the OHP to build a foundation of pressing strength and stability.

I've found that understanding basic pressing mechanics through the OHP makes learning the push press much smoother later on.

Once an athlete has demonstrated consistent form with the OHP, I begin introducing the push press as a natural progression.

For Intermediate Lifters

At this level, I recommend incorporating both movements into your training program. I've seen great results using the OHP for pure strength work and the push press for power development.

In my programming, I often alternate between these movements across different training days to develop well-rounded pressing capabilities.

I've noticed that this approach helps prevent plateaus and maintains athlete engagement through variety.

Conclusion

After years of coaching both movements, I can confidently say that neither the push press nor the OHP is definitively "easier" – they're simply different tools for different purposes. The OHP might be simpler to learn initially, but the push press offers unique benefits that make it valuable for overall athletic development.

I encourage you to master both movements if your goals and mobility allow it. In my experience, the combination of these two pressing variations creates the most well-rounded approach to upper body development.

Remember, whether you're focusing on the OHP or push press, proper technique is crucial. I recommend working with a qualified coach initially to ensure you're developing sound movement patterns from the start.

Have you tried both movements? Share your experience in the comments below! If you're interested in learning more about optimizing your pressing technique, sign up for my newsletter where I share weekly training tips and programming advice.

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