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

Extended Arm Pushup

Floor Dips

Jump In Jump Out

Jumping Jacks

Knee Pushups

Knee Pushups Diamond

Knee Pushups Wide

Knuckle Pushup

Lay Down Pushup

Lunge With Kick

Lying Toe Taps

Outer Thigh Lift

Plank To Jump Squat

Pulse Lunges

Punch And Kick

Reverse Plank

Side Plank Leg Pull

Single Leg Knuckle Pushup

Single Leg Pushup

Single Leg Pushup Diamond

Single Leg Pushup Wide

Slow Motion Pushup

Squat Hold

Squat Hold With Calf Raise

Squat Jumps

Squat To Toe Touch

Squat With Cross Elbow

Sumo Squat With Calf Raise

Bench Dips

Bent Over Tricep Extensions

Close Grip Bench Press

Decline Tricep Extensions

Diamond Pushups

Kneeling Tricep Cable Extension

Reverse Tricep Pushdown

Rope Tricep Pushdown

Skull Crusher

Tricep Dips

Tricep Dumbbell Kickback

Tricep Pushdown

Barbell Bench Press

Crush-Grip Dumbbell Bench Press

Decline Dumbbell Bench Press

Decline Dumbbell Flyes

Decline Pushups

Dumbbell Bench Press

Dumbbell Bridge Chest Press

Dumbbell Fly

Incline Barbell Bench Press

Incline Bench Cable Fly

Incline Dumbbell Bench Press

Incline Dumbbell Flyes

Incline Pushups

Machine Chest Fly

Chest Fly Machine

Machine Chest Press

Chest Press Machine

Pushups

Smith Machine Bench Press

Smith Machine Decline Bench Press

Smith Machine Incline Bench Press

Twisting Dumbbell Bench Press

Alternate Heel Touches

Barbell Ab Rollout

Butt-Ups

Cable Crunch

Cocoons

Crab Toe Touch

Cross-Body Crunch

Crunches

Dead Bug

Decline Crunches

Decline Situps

Elbow to Knee

Hanging Leg Raise

Hanging Pike

Jackknife Sit-Up

Leg Raises

Plank

Press Sit-Up

Reverse Crunch

Scissor Kick

Shoulder Taps

Situps

Toe Touchers

Tuck Crunch

Weighted Crunches

Barbell Hack Squats

Barbell Squats

Bodyweight Squats

Dumbbell Lunges

Dumbbell Squats

Front Barbell Squats

Goblet Squats

Leg Extensions

Leg Extension Machine

Lunges

Machine Hack Squats

Hack Squat Machine

Machine Leg Press

Leg Press Machine

Smith Machine Squats

Leg Press Calf Press

Leg Press Machine

Seated Barbell Calf Raise

Seated Machine Calf Raises

Seated Calf Raise Machine

Smith Machine Calf Raises

Standing Dumbbell Calf Raises

Decline Oblique Crunches

Oblique Cable Crunch

Oblique Crunches

Plate Twist

Russian Twist

Seated Barbell Twist

Side Bridge

Side Jackknifes

Windscreen Wiper

Barbell Bench Hip Thrust

Barbell Glute Bridge

Glute Bridge

Glute Kickback

Lying Bench Flutter Kicks

Single Leg Glute Bridge

Arnold Dumbbell Press

Cable Rear Delt Flyes

Front Dumbbell Raises

Machine Shoulder Press

Shoulder Press Machine

Palms In Shoulder Press

Seated Barbell Shoulder Press

Seated Dumbbell Shoulder Press

Standing Barbell Shoulder Press

Standing Dumbbell Shoulder Press

Cable Incline Pushdown

Standing Straight Arm Pushdown

Superman

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