Push Exercises 36
The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.
Upper bodypectoralis major, triceps, deltoidsIntermediateBarbellBenchThis exercise isolates the upper chest, shoulders, and triceps, making it ideal for developing strength and muscle mass in the upper body.
Chestupper pectoralis major, anterior deltoids, triceps brachiiIntermediateDumbbellsIncline BenchThis exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.
Shouldersdeltoids, triceps brachiiIntermediateDumbbellsBenchPush-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
Chestpectoralis major, shoulders, tricepsBeginnerBodyweightThe incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.
Chestpectoralis major (upper), anterior deltoids, triceps brachiiIntermediateBarbellIncline BenchChest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.
ChestPectoralis MajorIntermediateDumbbellsBenchCable crossover is an isolation exercise that provides constant tension on the pectoralis major, improving chest definition and symmetry.
ChestPectoralis MajorIntermediateCable MachineDips are a compound exercise that emphasizes the lower chest and triceps, improving strength and hypertrophy in the upper body.
ChestPectoralis Major (Lower)IntermediateParallel BarsThe pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.
ChestPectoralis MajorBeginnerIntermediatePec Deck MachineThe decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.
ChestPectoralis Major (Lower)IntermediateBarbellDecline BenchThe close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.
Triceps Brachii, Pectoralis MajorIntermediateBarbellBenchSkull crushers are perfect for building triceps size and strength, especially the long head.
Upper armTriceps BrachiiIntermediateBarbellEZ BarDumbbellsThe overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.
Upper armTriceps brachiiBeginnerIntermediateDumbbellsA fundamental exercise for building shoulder strength and size, also engaging the triceps.
Upper bodyDeltoidsIntermediateDumbbellsBarbellCombines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.
ShouldersAnterior Deltoid, Medial Deltoid, Posterior DeltoidIntermediateDumbbellsA bodyweight staple for building strong triceps and upper body.
Upper armTriceps brachiiIntermediateBodyweightDip BarsA great isolation exercise for strengthening and defining the triceps using a cable machine.
ArmsTriceps BrachiiBeginnerIntermediateCable MachineRopeBar AttachmentA classic isolation exercise for triceps that helps build arm strength and definition.
Upper armTriceps brachiiBeginnerCable MachineA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.
Lower legGastrocnemius, SoleusBeginnerBodyweightDumbbellsCalf Raise MachineAn effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.
Lower legSoleusBeginnerSeated Calf Raise MachineA highly effective exercise for isolating and strengthening the calf muscles using the leg press machine.
Lower legGastrocnemius, SoleusIntermediateLeg Press MachineA great unilateral exercise to improve calf strength, balance, and muscle symmetry.
Lower legGastrocnemius, SoleusIntermediateBodyweightDumbbellsA great exercise for building calf strength and size using a barbell for added resistance.
Lower legGastrocnemiusIntermediateBarbellA high-intensity plyometric exercise designed to develop explosive power in the lower body.
Gastrocnemius, Soleus, Quadriceps, HamstringsAdvancedDumbbellsA staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedLeg Press MachineA versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.
Upper legQuadriceps, Hamstrings, Gluteus MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.
Rectus Abdominis, ObliquesBeginnerIntermediateBenchA machine-based crunch exercise that isolates the abs effectively, offering consistent resistance and reducing neck and back strain.
Rectus AbdominisBeginnerIntermediateCrunch MachineAn isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.
Upper legQuadricepsBeginnerIntermediateLeg extension machineA simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.
Upper legGluteus Maximus, HamstringsBeginnerBodyweightBarbellA great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.
Upper legQuadriceps, Hamstrings, Gluteus MaximusIntermediateBodyweightDumbbellsA front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.
Lower bodyQuadriceps, Glutes, CoreIntermediateBarbellRope tricep extensions help isolate the triceps, enhancing arm strength and size.
ArmsTricepsBeginnerCable Machine