Push exercises

What Are Push Exercises? Pushing exercises involve the upper body and target muscles in the chest, shoulders, and triceps. There are three main pushing exercises commonly performed in commercial gyms, though others are possible depending on your equipment and gym layout. All push exercises should be completed through a full range of motion to maximize muscle development and prevent injury.

Best 10 Best Push Exercises

1. Plank Up-Downs: Start in a high plank position with your feet on an elevated surface and your hands on the ground. Lower your chest to the ground, then push back to the starting position.
2. Pushups: Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Keep lowering your chest to the ground and press back up to the starting position.
3. Spiderman Push-Ups: Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your chest to the ground, then press back up to the starting position as you bring one knee up to meet your elbow. Repeat on the other side.

Barbell bench press

The barbell bench press is one of the most popular weightlifting exercises. The bench press is a compound workout that works with the chest, shoulders, and triceps. The exercise can be performed with various grip widths, but the most common is shoulder width. Here’s how to do it

Barbell overhead press

Pushups are a great way to exercise your upper body, but they can be tough on your wrists. To modify the pushup and make it easier on your wrists, try this: instead of placing your palms flat on the ground, cup your hands around a weight plate or other object. You can also try putting your palms on an elevated surface, like a bench or box.
There is some debate about whether pushing exercises should be part of a fat loss program because there is no evidence that pushups help you lose fat faster than cardio or strength training alone. Pushups target the chest muscles and triceps, not to mention all the stabilizing muscles in your core that work overtime when you perform them! But don’t worry too much about trying to pick the perfect pushup variation—a well-executed pushup will work every muscle in your upper body from head to toe.

Barbell push press

The barbell push press is a compound exercise that works the shoulders, triceps, and chest. It’s a great move for building upper-body strength and can be done with various weights. 

Dumbbell shoulder press

The dumbbell shoulder press is also a great exercise for targeting the shoulder muscles. Sit on a bench with a dumbbell in each hand, palms facing forward. Press the dumbbells above your head, then lower them to shoulder level. Perform this exercise for the desired number of reps.

Dumbbell overhead tricep extension

This exercise works your triceps and the muscles on the back of your upper arms. A. Sit with a dumbbell in each hand, palms facing your thighs. B. Bend your elbows and curl the weights as close to your shoulder as possible. C. Extend your arms straight overhead, then lower the weights to the starting position. D. Do eight to 12 repetitions, and then switch sides and repeat. E.

Dumbbell bench press

The dumbbell bench press is a great exercise for building chest muscles. The beauty of this exercise is that it can be done with various weights, making it perfect for both beginners and experienced lifters alike. To do the dumbbell bench press:

Start this exercise by lying on a flat bench with a weight in each hand.

Lower the weights to your chest and press them back up.

Keep your core engaged throughout the exercise, and breathe evenly.

Dips

Dips are also a great way to work your triceps, but they can also be tough on your shoulders. If you have shoulder pain, modify the exercise by keeping your elbows close to your sides. Start with your hands on a pair of parallel bars, and lower yourself down until your elbows are at 90 degrees. After it, push yourself back up to the starting position.

Pec deck

A pec deck is also great for working your pecs (chest muscles) without lifting weights. You only need a pec deck machine, which you can usually find at your local gym.

Pushups

Start this exercise in a plank position with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows, lower your chest to the floor, and then push back to the starting position. Keep your core engaged the entire time. You can try placing your feet on an elevated surface or doing one-arm pushups as you get stronger.

Single-arm resistance band shoulder press

Resistance bands are also a great way to add extra resistance to your workout routine. They’re especially good for working small muscle groups that you might not be able to target with traditional weights. The single-arm shoulder press is a great exercise for targeting the muscles in your shoulders, including the deltoids, trapezius, and rotator cuff. Here’s how to do it