Push Exercises ⁴⁶

A powerful exercise to build chest, shoulder, and tricep strength.

Press dumbbells upward on an incline bench to target the upper chest and shoulders.

Press dumbbells overhead to build shoulder and tricep strength.

Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.

Press a barbell on an incline bench to target the upper chest.

Isolate your chest muscles with controlled dumbbell movements.

Perform chest flyes using cables for constant tension.

Use parallel bars to target your lower chest and triceps.

Perform isolated chest exercises with controlled arm movements.

Press weight on a decline bench to target the lower chest.

Press the barbell with a narrow grip to target the triceps and chest.

Hit your triceps hard with this isolation move.

Stretch and strengthen your triceps with this overhead move.

Build strong shoulders and triceps with this compound move.

A shoulder press with a twist—literally!

Lower and raise your body using parallel bars to hit your triceps and upper body.

Push down the cable to isolate your triceps and build arm definition.

Isolate your triceps with this classic cable pushdown using a rope or bar attachment.

Classic ab move to strengthen your core and build definition.

A simple yet effective move to target the upper abs.

A simple yet effective move to build strength and size in your calves.

A great exercise to isolate and build the soleus muscle.

A great variation to target the calf muscles with added resistance using the leg press machine.

A challenging move that targets each calf independently for balanced development.

A compound move for strengthening the calves with added resistance.

An explosive lower body move that builds power and endurance.

A versatile lower body exercise that builds strength and stability.

A safe and effective lower body exercise using a machine to build strength and muscle mass.

A dynamic lower body exercise to build strength, balance, and flexibility.

An enhanced version of crunches using a bench to increase core engagement.

A resistance-based abdominal exercise performed on a machine for effective core isolation.

A simple yet effective exercise for isolating the quadriceps.

Lie on your back, bend your knees, and lift your hips to work your glutes and hamstrings.

A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.

A great lower-body exercise that targets your quads and core while improving posture and flexibility.

An effective isolation exercise to build triceps strength and definition using a rope attachment.

A simple yet challenging exercise to build lower body endurance and strength by holding a squat position.

A challenging lower-body exercise that enhances balance, coordination, and leg strength.

A lunge variation that targets the glutes and thighs while improving flexibility.

Stand upright with your feet hip-width apart. Step back with one leg and lower your hips until both knees are bent at about 90 degrees. Return to the starting position and repeat with the other leg.

A beginner-friendly lunge variation to build lower body strength and improve balance.

Strengthen your shoulders and improve your posture.

Build strong and powerful legs with this effective exercise.

Strengthen your inner thighs and improve hip stability.

Strengthen your hips and improve your stability.

Boost your lower leg strength and stability.