F45 Training One Tree Hill

Barbell Push Press vs Strict Press –
What’s the Difference?

Both are great overhead strength exercises—but they have different goals!

🏋️‍♂️ STRICT PRESS
✅ Feet hip-width apart
✅ Core and glutes engaged
✅ No help from the legs
✅ Press the bar directly overhead with control

Focus: Pure upper body strength.

💪 Works:
• Shoulders
• Triceps
• Upper chest
• Core stability

⚡ PUSH PRESS
✅ Start in the same strong position
✅ Small dip through the knees and hips
✅ Drive through the legs to help move the bar
✅ Finish with a strong overhead lockout

Focus: Power and full-body coordination.

💪 Works:
• Shoulders
• Triceps
• Legs and glutes
• Core
• Explosive power

💡 Key Difference
🏋️ Strict Press = No leg drive. Pure pressing strength.
⚡ Push Press = Use the legs to generate power and move heavier loads.

🚫 Common Mistakes
❌ Leaning back excessively
❌ Letting the ribs flare
❌ Pressing the bar out in front
❌ Turning the push press into a squat

👊 Whether you’re building strength or power, focus on a strong brace, smooth bar path, and quality movement every rep.

LOCKED IN starts 20.06.2026

Our six-week, habit building program designed to help you build consistency, stay accountable, and train alongside a community that pushes you to be your best.

Because let’s be honest...⁠
⁠
The goal isn’t to lose all your progress during winter and start again in spring.⁠
⁠
The goal is to stay LOCKED IN.

Here’s how ‘LOCKED IN’ works:
Starts Monday 20th July
🎟️ BUY IN: $50
☑️Train a minimum of 3 sessions per week for the 6 weeks.
☑️Track your attendance through FIT Rewards
☑️Stay consistent
☑️Go in the draw to win epic prizes
🙌 Plus in studio teams led by your coaches to help keep you accountable over the 6 weeks.

🎁Prizes include
💰$5,000 Cash prize (NZ)
☀️2 x ACTIVE ESCAPES Noosa experience*
🎟2 x HYROX ANZ entry plus $500 travel voucher*
💧1 year supply of DR HYDRATE*
🙌Weekly prizes from REEBOK, DR HYDRATE, GREENHER, & VITALIZE*
*This is an NZ & AU prize pool.

🔒 Ready to Get LOCKED IN?

Register Now, Click on the link in our bio or scan the QR code in the studio.

LOCK IN. STAY CONSISTENT. WIN THE WINTER.

•Starts 5:00 AM AEST 20/7/26. Ends 3:00 PM AEST 30/8/26. Open to AUST & NZ residents 18+ who fulfil the entry/eligibility requirements. Registration open 9:00 AM AEST 26/6/26. Register & during the promotion period attend F45 training classes. 25 prizes to win. Weekly mini prize draws on 27/7, 3/8, 10/8 & 24/8/26. Achieve min 2,400 FIT rewards pts by 16/8/26 to qualify for minor prize draw on 17/8/26. Bonus entry in major prize draw for members who achieve 3,600 or more FIT rewards pts by 30/8/26. Major prize draws on 8/9/26. Total prize pool is AUD $27,540 (inc GST). Winners notified via email 2 business days after each draw and published at f45training.com on 8/9/26. Promoter is F45 Training Pty Ltd. ABN 75 162 731 900. 49 Dumaresq St. Campbelltown NSW 2561. Authorised under NSW Authority No. TP/05170, ACT Permit No. TP 26/01393 and SA Permit No. T26/1080. For full T&Cs refer to f45training.com.

The secret to consistency?

Find a place you actually want to be.

A place where you get FOMO when you miss a session.

Not because someone makes you feel guilty.
Not because you “have to” work out.

But because you’ll miss:
👊 The coaches
💙 The people
😅 The laughs
🔥 The challenge
🙌 The feeling you get when it’s done

When fitness becomes part of your community instead of another chore on your to-do list, showing up gets a whole lot easier.

That’s what we’re building at F45 One Tree Hill.

A place where you’ll be missed when you’re not there and celebrated when you are.

Who’s joining us for the next class? 👇💙