Table of Contents
Build a Powerful Upper Body with These Push Exercises
1. Push-Ups
Push-ups are a classic exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. Start in a high plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping your back straight, and push back up to the starting position. Modify the exercise by doing knee push-ups or elevate your feet on an elevated surface for an added challenge.
2. Bench Press
The bench press is a staple exercise in any gym routine. Lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart and lower it to your chest. Push the weight back up to the starting position, engaging your chest, shoulders, and triceps. Increase the intensity by adding more weight or incorporating dumbbells.
3. Shoulder Press
The shoulder press is an excellent exercise for targeting the deltoids and building shoulder strength. Stand with your feet hip-width apart and hold a dumbbell in each hand at shoulder level. Press the weights overhead, extending your arms fully. Lower the weights back down to shoulder level and repeat.
4. Dips
Dips primarily work the triceps and chest muscles. Using parallel bars or a dip station, grip the bars with your arms straight and shoulders aligned. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position. To make it more challenging, add weight by using a dip belt or resistance bands.
5. Incline Push-Ups
Incline push-ups are a variation of the traditional push-up that targets the upper chest muscles. Place your hands on an elevated surface, such as a bench or step, with your body in a high plank position. Lower your chest towards the surface, keeping your elbows at a 45-degree angle, and push back up. Adjust the height of the surface to increase or decrease the difficulty.
6. Close Grip Bench Press
The close grip bench press primarily targets the triceps. Lie flat on a bench and grip the barbell with your hands shoulder-width apart or slightly narrower. Lower the weight to your chest, keeping your elbows close to your body, and push it back up. This exercise can also be performed using dumbbells or an EZ bar.
7. Push-Up Variations
There are numerous push-up variations that can target different muscle groups and add variety to your workout. Some popular variations include wide grip push-ups, diamond push-ups, decline push-ups, and plyometric push-ups. Experiment with different variations to challenge your muscles and prevent boredom.
8. Arnold Press
The Arnold press is a compound exercise that targets the shoulders and upper back. Stand with your feet shoulder-width apart and hold dumbbells in front of your body with palms facing your face. Press the weights overhead while rotating your palms away from your face. Lower the weights back down and repeat.
9. Push Press
The push press is a dynamic exercise that incorporates leg drive to help you lift heavier weights. Start with the weights at shoulder level, then dip slightly at the knees and explosively push the weights overhead. This exercise targets the shoulders, triceps, and core muscles.
10. Handstand Push-Ups
If you’re up for a challenge, handstand push-ups are an advanced exercise that targets the shoulders, triceps, and core. Start in a handstand position against a wall or use a partner for support. Lower your head towards the ground by bending your elbows, then press back up to the starting position. Modify the exercise by using a box or elevated surface for support.
