When it comes to building a strong and well-defined upper body, incorporating effective push exercises into your workout routine is essential.
Push workouts primarily focus on the muscles involved in pushing movements, such as the chest, shoulders, and triceps.
By including these exercises in your training regimen, you can develop strength, muscular endurance, and an impressive physique.
In this blog post, we will explore some of the best push exercises that can help you achieve your fitness goals.
Whether you're a beginner or an experienced fitness enthusiast, these exercises offer a range of options to suit your needs. From classic bodyweight movements to weighted exercises, we will provide step-by-step guides, discuss the targeted muscles, and explain the benefits of each exercise.
So, let's dive into the details and discover the most effective push-day exercises that will help you reach new heights in your fitness journey:
Best Push Exercises For Beginners
Listed below are the best push exercise to do at home:
1. Push-Up
The push-up is a classic bodyweight push day exercise that targets multiple muscle groups simultaneously. It primarily works the chest, shoulders, and triceps.
Here's how to perform a push-up:
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your toes on the ground.
- Engage your core, maintain a straight line from your head to your heels, and avoid sagging or arching your back.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Lower until your chest nearly touches the ground.
- Push through your palms, extending your arms and raising your body back to the starting position.
- Repeat for the desired number of repetitions.
2. Overhead Press
The overhead press, also known as the shoulder press, is one of the best push exercises for mass that primarily targets the shoulders while engaging the triceps and upper back.
Here's how to perform an overhead press with a barbell or dumbbell:
- Stand with your feet shoulder-width apart and hold a barbell or dumbbell at shoulder height, palms facing forward.
- Engage your core, keep your back straight, and slightly bend your knees.
- Press the weight overhead by fully extending your arms. Keep your wrists aligned with your forearms.
- Lower the weight back down to shoulder height with control.
- Repeat for the desired number of repetitions.
Best Push Exercises With Machine
Here are some of the best push exercises with machines:
3. Dips
Dips are an effective push workout with the machine for developing upper body strength, particularly in the chest, shoulders, and triceps. You can perform dips using parallel bars or a dip station.
Here's how to do dips:
- Grip parallel bars or handles, supporting your body weight with your arms straight.
- Engage your core, lean forward slightly, and keep your elbows slightly bent.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push through your palms, extending your arms and raising your body back to the starting position.
- Repeat for the desired number of repetitions.
4. Pec Deck
The pec deck, also known as the butterfly machine, is a great push exercise for the upper chest that is ideal for targeting the chest muscles.
Here's how to use the pec deck machine:
- Sit on the pec deck machine with your back flat against the pad and grip the handles.
- Position your elbows at a 90-degree angle and your upper arms parallel to the floor.
- Push the handles together in front of you, focusing on squeezing your chest muscles.
- Slowly release the handles back to the starting position with control.
- Repeat for the desired number of repetitions.
Best Push Day Exercises With Dumbbells/Weight
Let’s have a look at the best push exercises with dumbbells or weights:
5. Bench Press
The bench press is a classic push-day exercise that primarily targets the chest muscles. It can be performed with a barbell or dumbbell.
Here's how to do a bench press:
- Lie on a flat bench with your feet firmly on the ground. Grip the barbell or dumbbells with your hands slightly wider than shoulder-width apart.
- Engage your core, squeeze your shoulder blades together, and maintain a slight arch in your lower back.
- Lower the weight to your chest by bending your elbows, keeping them at a 45-degree angle to your torso.
- Push the weight back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
6. Dumbbell Incline Bench Press
The dumbbell incline bench press is a variation of the bench press that targets the upper chest muscles.
Here's how to perform this exercise:
- Set an adjustable bench to a 45-degree angle and lie back with a dumbbell in each hand, palms facing forward.
- Engage your core, squeeze your shoulder blades together, and maintain a slight arch in your lower back.
- Lower the dumbbells to the sides of your upper chest, keeping your elbows at a 45-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Final Verdict
Incorporating the best push exercises into your workout routine is crucial for developing a strong and well-rounded upper body.
Whether you're aiming to build muscle, increase strength, or improve your athletic performance, these exercises provide a solid foundation.
Each exercise offers unique benefits, from the classic push-up that engages multiple muscle groups simultaneously to the overhead press that targets your shoulders and triceps, and the bench press that is renowned for chest development.
Additionally, dips, the pec deck, and the dumbbell incline bench press provide variety and allow for the isolation of specific muscle groups.
By consistently incorporating these push exercises into your routine, you'll experience improvements in upper body strength, muscle definition, and overall fitness.
As with any fitness journey, consistency and dedication are key to achieving your goals.
Here's to a fitter, stronger you!
