The push press is one of the most transferable strength movements in any athlete’s toolkit. It demands coordination, power from the lower body, and lockout strength in the shoulders and triceps. But more than that, it’s a serious test of cardiovascular capacity when performed at volume.
In this challenge, you’ll complete 100 push presses using dumbbells or a barbell. It might sound straightforward, but under load, the reps add up fast.
“Push. Press. Breathe. Repeat. This one doesn’t just build muscle, it builds presence.” — RB100.Fitness
Challenge Format
- Total Reps: 100
- Equipment: Dumbbells or barbell
- Weight Guidance:
- Beginner: 15–25% of bodyweight
- Intermediate: 30–50% of bodyweight
- Advanced: 60–70% of bodyweight
You can break the 100 reps into manageable sets (10×10, 5×20, descending ladder). Focus on maintaining form: dip slightly with knees, drive through your legs, and lock out overhead with control.
Rest as needed, but try to complete all 100 within 10–15 minutes. Record your weight, time, and set structure in the RB100 Tracker.
Benefits of the Push Press
- Builds shoulder and tricep strength with additional leg drive
- Reinforces proper overhead mechanics
- Trains total-body coordination and explosive power
- Elevates heart rate for metabolic conditioning
- Mimics real-world lifting movements
Unlike a strict press, the push press allows you to use more weight and volume by generating momentum from your legs. It’s a key tool in Olympic lifting, CrossFit, functional strength work, and sports conditioning.
Programming Variations
- 10×10 every minute on the minute (EMOM)
- 5 rounds of 20 reps with 60 seconds rest
- Ascending ladder (2, 4, 6, … up to 20 and back down)
- Pair with #64: Battle Rope Slams or #60: Overhead Carries
Learn More
- Barbend: Perfect the Push Press for Muscle and Strength Gains
- Muscle & Fitness: Top 7 Overhead Press Accessory Exercises
“Push. Press. Breathe. Repeat. This one doesn’t just build muscle, it builds presence.”
— RB100.Fitness
