Pushing exercises is one of the best ways to build strength, endurance, and power. Pushing exercises involve using your body or external weight to push in various directions. They are great for developing upper body strength and can help develop strong shoulders, chest, triceps, and core muscles.
Upper-body pushing exercises are an integral part of strength training to target the different muscles and achieve optimal results.
Continue reading to find out what push-pull exercise is, the benefits of push-day workouts, and the 10 best pushing exercises to build a strong upper body!
Related Article: Chest Workout: Best Push & Stretch Workout for Killer Chest Gains
What is Push-Pull?
Push-pull is a strength training system that involves alternating between pushing and pulling exercises. It is an effective way to develop balanced strength and muscle growth throughout the body.
Push exercises involve pushing a weight away from your body, such as with a chest or shoulder press. Pull exercises involve pulling weight toward your body, such as with a seated row or pull-up.
By alternating between pushing and pulling exercises, you can use a variety of muscle groups and create balance throughout your upper body.
Benefits of Pushing Exercises
Push-day workouts are beneficial for several reasons, some of which include the following:
Strengthens & Develops Muscles:
One of the most effective ways to build stronger muscles is through pushing exercises. Pushing exercises involve movement in which a person must actively push against an object to move it. These exercises target the chest, shoulders, and arms and can help build strength, power, and muscular endurance.
Develops Functional Strength for Everyday Activities:
Functional strength is essential to overall physical fitness and health. It can be defined as the ability to perform everyday activities easily, comfortably, and efficiently. Regular exercises focusing on functional strength, such as pushing movements, can help improve physical performance in daily activities and enhance overall health and well-being.
Improves Posture
Pushing exercises are an effective way to improve posture. These exercises work the upper body, core, and lower body muscles, which helps improve posture and reduce pain. By strengthening the muscles, pushing exercises help align the spine and hips better, providing a more balanced posture.
Reduce Muscular Imbalances
Performing various pushing exercises can help reduce muscular imbalances in the body. When one group of muscles becomes more potent than its opposing muscles, it can cause postural issues, leading to pain and discomfort. By strengthening the smaller, stabilizing muscles with pushing exercises, you can help prevent these issues.
10 Best Pushing Exercises
Below are the 10 best pushing exercises to help you build a strong, balanced upper body.
1. Push-Ups
Push-ups are one of the most fundamental and effective upper-body pushes. It targets the chest, shoulders, and triceps. There are many variations to focus on specific muscles, such as wide grip push-ups for increased chest activation or diamond push-ups for triceps emphasis.
How to Do It?
- Start in a plank position with your hands shoulder-width apart and ensure that your core is tight.
- Lower your body to the ground until your chest almost touches the ground, then press up through your hands back to the starting position.
- Make sure you keep good form throughout the exercise, slow and controlled.
2. Bench Press
The barbell bench press is essential for strengthening your chest, shoulders, and triceps. Use proper form by keeping your arms at a 45-degree angle from your torso and feet firmly planted on the ground to maximize performance and reduce the risk of injury.
How to Do It?
- Lie down on a bench and grasp the bar with your hands at a slightly wider than shoulder width.
- Unrack the barbell from the rack and lower it towards your chest.
- Make sure you control the weight as you descend, pausing when your elbows are at about 45 degrees.
- Push through your palms to press it back up to the starting position.
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3. Overhead Press
The overhead press is ideal for developing strong deltoids, and it should be done with a barbell or dumbbell in an upright position to engage muscles in the upper back. Make sure you keep your abs tight and spine straight throughout the exercise.
How to Do It?
- Stand upright with your feet shoulder-width apart and core tight.
- Grasp the barbell or dumbbells with an overhand grip, palms facing away.
- Use your strength to push the barbell straight up, keeping your spine in a neutral position.
- Be sure not to avoid coming onto your toes or bending your legs in excessive momentum.
- When the bar is overhead, align your shoulders, hips, and feet with the barbell. Push your head through your arms (referred to as pushing your head through the window) to clear your mind.
- While keeping your elbows close to your body, lower the bar until it touches your front delts.
- Make sure the bar is entirely still before starting your next repetition.
4. Incline Bench Press
Similar to regular bench presses but performed on an inclined surface, this exercise can help target the upper chest more effectively. Increase the incline of your bench for more difficulty or decrease it for more accessible progressions.
How to Do It?
- Lie on an incline bench and make sure your feet are firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart, then unrack it from the rack.
- Lower the barbell towards your chest until your elbows are at about a 45-degree angle, pause for one second, and press it back up to the starting position.
5. Dips
Dips are one of the best exercises for targeting the triceps muscles and increasing your shoulders and chest strength. When performing dips, keep your elbows close to your body and back straight during both eccentric (lowering) and concentric (pushing up) phases.
How to Do It?
- Start by positioning yourself on a dip bar with your arms extended and core tight.
- Slowly lower your body until your elbows are bent to about 90 degrees, then press up through your palms back to the starting position.
- Make sure you keep good form throughout the exercise, slow and controlled.
6. Handstand Push-Ups
Handstand push-ups are the way to go if you’re looking for a challenging upper-body exercise. This elevated version of a regular push-up requires more core activation and stability while working your chest muscles, shoulders, and triceps.
How to Do It?
- Begin in a handstand position against a wall with your body and arms straight, core engaged, and toes pointed.
- Slowly bend your elbows until the top of your head nearly touches the ground, then press through your palms back to the starting position.
- Make sure you keep good form throughout the exercise, slow and controlled.
7. Plyo Push-Ups
Plyometric exercises are great at increasing explosive power, so plyo push-ups can effectively build strength in your upper body and improve reaction time. Keep your hands close together when performing these to maximize intensity and focus on a powerful pushing motion with each rep.
How to Do It?
- Start in a regular push-up position with your body and arms straight.
- As you lower your body towards the ground, explode off the floor by pushing through your palms as quickly and powerfully as possible.
- Make sure you land softly when returning to the starting position and keep control of the movement.
8. Medicine Ball Push-Ups
Adding a medicine ball to your push-up routine can increase the difficulty of the exercise and make it more challenging. You’ll also work on building stability throughout your body by maintaining control over the ball as you move through each rep.
How to Do It?
- Start in a regular push-up position with your hands slightly wider than shoulder width.
- Place a medicine ball of your choice under one of your hands.
- Lower your body towards the ground, explode back up by pushing through your palms.
- Roll the medicine ball over to the other hand and perform a push up on that side as well.
9. Single-Arm Floor Presses
Single-arm floor presses target one arm at a time and help isolate specific muscles to build strength while minimizing the risk of injury. Use either dumbbells or kettlebells for this exercise and focus on explosiveness during each rep.
How to Do It?
- Start lying on the floor with one dumbbell or kettlebell in your hand.
- Push it straight toward the ceiling until your arm is extended, then lower it back to the starting position.
- Make sure you keep good form throughout the exercise, slow and controlled.
10. Pec Deck
The pec deck fly is excellent for building chest strength and size. Make sure your shoulder blades stay tight against the back pad, and focus on keeping your arms straight during each repetition.
How to Do It?
- Adjust the pec deck machine according to height and sit in position.
- Retract your shoulder blades, place your hands on the handles, and then press them together just before they touch.
- Slowly release the tension and return to the starting position. Make sure you keep good form throughout the exercise, slow and controlled.
The Bottom Line
Pushing exercises are a great way to build strength, endurance, and power. They target different muscle groups and can help with posture, reduce muscular imbalances, and improve functional strength.
These 10 pushing exercises above are guaranteed to help you build a strong upper body and improve overall strength. Use proper form throughout each exercise and start with lighter weights before progressing to heavier ones. Incorporate them into your workout routine and feel the difference!
