Push Exercises

Push exercises focus on movements where you push weight away from your body, targeting chest, shoulders, and triceps. This fundamental training split is essential for building upper body strength and muscle mass.

Benefits of Push Training:

  • Builds chest, shoulder, and triceps strength
  • Improves pushing power for everyday activities
  • Develops balanced upper body musculature
  • Enhances shoulder stability and function

Alternating Shuffle Pushups

Bodyweight
Intermediate

Extended Arm Pushup

Bodyweight
Intermediate

Floor Dips

Bodyweight
Beginner

Jump In Jump Out

Bodyweight
Intermediate

Jumping Jacks

Bodyweight
Beginner

Knee Pushups

Bodyweight
Beginner

Knee Pushups Diamond

Bodyweight
Intermediate

Knee Pushups Wide

Bodyweight
Beginner

Knuckle Pushup

Bodyweight
Intermediate

Lay Down Pushup

Bodyweight
Beginner

Lunge With Kick

Bodyweight
Intermediate

Lying Toe Taps

Bodyweight
Beginner

Outer Thigh Lift

Bodyweight
Beginner

Plank To Jump Squat

Bodyweight
Intermediate

Pulse Lunges

Bodyweight
Beginner

Punch And Kick

Bodyweight
Beginner

Reverse Plank

Bodyweight
Beginner

Side Plank Leg Pull

Bodyweight
Intermediate

Single Leg Knuckle Pushup

Bodyweight
Advanced

Single Leg Pushup

Bodyweight
Intermediate

Single Leg Pushup Diamond

Bodyweight
Advanced

Single Leg Pushup Wide

Bodyweight
Intermediate

Slow Motion Pushup

Bodyweight
Intermediate

Squat Hold

Bodyweight
Beginner

Squat Hold With Calf Raise

Bodyweight
Intermediate

Squat Jumps

Bodyweight
Intermediate

Squat To Toe Touch

Bodyweight
Intermediate

Squat With Cross Elbow

Bodyweight
Intermediate

Sumo Squat With Calf Raise

Bodyweight
Intermediate

Bench Dips

Bodyweight
Beginner

Bent Over Tricep Extensions

Dumbbell
Intermediate

Close Grip Bench Press

Barbell
Beginner

Decline Tricep Extensions

Barbell
Intermediate

Diamond Pushups

Bodyweight
Intermediate

Kneeling Tricep Cable Extension

Cable Machine
Intermediate

Reverse Tricep Pushdown

Cable Machine
Beginner

Rope Tricep Pushdown

Cable Machine
Intermediate

Skull Crusher

Barbell
Beginner

Tricep Dips

Bodyweight
Beginner

Tricep Dumbbell Kickback

Dumbbell
Intermediate

Tricep Pushdown

Cable Machine
Beginner

Barbell Bench Press

Barbell
Beginner

Crush-Grip Dumbbell Bench Press

Dumbbell
Intermediate

Decline Dumbbell Bench Press

Dumbbell
Intermediate

Decline Dumbbell Flyes

Dumbbell
Intermediate

Decline Pushups

Bodyweight
Beginner

Dumbbell Bench Press

Dumbbell
Beginner

Dumbbell Bridge Chest Press

Dumbbell
Intermediate

Dumbbell Fly

Dumbbell
Beginner

Incline Barbell Bench Press

Barbell
Beginner

Incline Bench Cable Fly

Cable Machine
Intermediate

Incline Dumbbell Bench Press

Dumbbell
Beginner

Incline Dumbbell Flyes

Dumbbell
Beginner

Incline Pushups

Bodyweight
Beginner

Machine Chest Fly

Chest Fly Machine
Beginner

Machine Chest Press

Chest Press Machine
Beginner

Pushups

Bodyweight
Beginner

Smith Machine Bench Press

Smith Machine
Beginner

Smith Machine Decline Bench Press

Smith Machine
Intermediate

Smith Machine Incline Bench Press

Smith Machine
Intermediate

Twisting Dumbbell Bench Press

Dumbbell
Beginner

Alternate Heel Touches

Bodyweight
Intermediate

Barbell Ab Rollout

Bodyweight
Advanced

Butt-Ups

Bodyweight
Beginner

Cable Crunch

Cable Machine
Intermediate

Cocoons

Bodyweight
Beginner

Crab Toe Touch

Bodyweight
Beginner

Cross-Body Crunch

Bodyweight
Beginner

Crunches

Bodyweight
Beginner

Dead Bug

Bodyweight
Beginner

Decline Crunches

Bodyweight
Intermediate

Decline Situps

Bodyweight
Intermediate

Elbow to Knee

Bodyweight
Beginner

Hanging Leg Raise

Bodyweight
Intermediate

Hanging Pike

Bodyweight
Intermediate

Jackknife Sit-Up

Bodyweight
Intermediate

Leg Raises

Bodyweight
Intermediate

Plank

Bodyweight
Beginner

Press Sit-Up

Barbell
Intermediate

Reverse Crunch

Bodyweight
Beginner

Scissor Kick

Bodyweight
Beginner

Shoulder Taps

Bodyweight
Beginner

Situps

Bodyweight
Beginner

Toe Touchers

Bodyweight
Intermediate

Tuck Crunch

Bodyweight
Beginner

Weighted Crunches

Dumbbell
Beginner

Barbell Hack Squats

Barbell
Intermediate

Barbell Squats

Barbell
Beginner

Bodyweight Squats

Bodyweight
Beginner

Dumbbell Lunges

Dumbbell
Beginner

Dumbbell Squats

Dumbbell
Beginner

Front Barbell Squats

Barbell
Intermediate

Goblet Squats

Kettlebell
Beginner

Leg Extensions

Leg Extension Machine
Beginner

Lunges

Bodyweight
Beginner

Machine Hack Squats

Hack Squat Machine
Intermediate

Machine Leg Press

Leg Press Machine
Beginner

Smith Machine Squats

Smith Machine
Beginner

Leg Press Calf Press

Leg Press Machine
Beginner

Seated Barbell Calf Raise

Barbell
Beginner

Seated Machine Calf Raises

Seated Calf Raise Machine
Beginner

Smith Machine Calf Raises

Smith Machine
Beginner

Standing Dumbbell Calf Raises

Dumbbell
Beginner

Decline Oblique Crunches

Bodyweight
Intermediate

Oblique Cable Crunch

Cable Machine
Intermediate

Oblique Crunches

Bodyweight
Intermediate

Plate Twist

Plate
Intermediate

Russian Twist

Exercise Ball
Intermediate

Seated Barbell Twist

Barbell
Beginner

Side Bridge

Bodyweight
Beginner

Side Jackknifes

Bodyweight
Intermediate

Windscreen Wiper

Bodyweight
Intermediate

Barbell Bench Hip Thrust

Barbell
Intermediate

Barbell Glute Bridge

Barbell
Intermediate

Glute Bridge

Bodyweight
Beginner

Glute Kickback

Bodyweight
Beginner

Lying Bench Flutter Kicks

Bench
Beginner

Single Leg Glute Bridge

Bodyweight
Intermediate

Arnold Dumbbell Press

Dumbbell
Beginner

Cable Rear Delt Flyes

Cable Machine
Intermediate

Front Dumbbell Raises

Dumbbell
Beginner

Machine Shoulder Press

Shoulder Press Machine
Beginner

Palms In Shoulder Press

Dumbbell
Beginner

Seated Barbell Shoulder Press

Barbell
Beginner

Seated Dumbbell Shoulder Press

Dumbbell
Beginner

Standing Barbell Shoulder Press

Barbell
Beginner

Standing Dumbbell Shoulder Press

Dumbbell
Beginner

Cable Incline Pushdown

Cable Machine
Beginner

Standing Straight Arm Pushdown

Cable Machine
Beginner

Superman

Bodyweight
Beginner

Master Your Push Training

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