11 Best Upper Body Push Exercises That Can Help Transform Your Physique

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What are Upper Body Push Exercises

Upper body push exercises engage the muscles one uses to push resistance away from the body.

The exercises usually target the chest, shoulders, and triceps, the primary muscles involved in pushing actions.

By working against various forms of resistance, such as weights, machines, or body weight, upper body push exercises help to build muscle mass, strength, and endurance. They can also help improve posture, bone density, and functional daily movements.

Aside from their physical benefits, upper body push exercises are fundamental for balanced upper-body workout regimens. You can modify most of them to suit different fitness levels. Thus, they are accessible to most exercisers.

What Muscles Do Upper Body Push Exercises Target?

The primary muscles upper body push exercises target are,

• Pectoralis Major and Minor (Chest Muscles)
• Deltoids (Shoulder Muscles)
• Triceps Brachii (Back of the Upper Arms)
• Serratus Anterior (Muscles along the Ribs)
• Rotator Cuff Muscles
• Core Muscles

These muscle groups work in coordination during upper body push exercises, helping to improve your upper body strength, muscle mass, and functional capabilities.

Benefits of Upper Body Push Exercises

Upper body push exercises offer numerous benefits for both fitness enthusiasts and athletes.

Strength Building

These exercises are fundamental for increasing upper body strength, particularly in the chest, shoulders, and triceps.

Muscle Hypertrophy

Upper body push exercises lend themselves well to progressive overload, an essential strength-building principle. You continuously challenge the muscles, leading to increased strength over time by gradually increasing the weight, reps, or intensity of push exercises.

The exercises stimulate muscle growth or hypertrophy by creating micro-tears in the muscle fibers. These then repair and grow stronger. The process is an essential component of building muscle strength.

Regularly performing upper body push exercises can help develop muscle mass. That can contribute to a more defined and toned upper body appearance.

Improved Posture

Many people suffer from poor posture due to weak chest and shoulder muscles. Upper body push exercises strengthen those areas, helping to counteract the tendency to slouch or round the shoulders forward.

By strengthening the muscles of the upper back and shoulders, the exercises can help correct posture. That is particularly important for those who spend long hours sitting or at a computer.

Enhanced Functional Fitness

Many upper body push exercises mimic everyday movements, such as pushing doors or lifting objects.

Incorporating upper body push exercises into your training can help develop functional strength, improve your ability to perform daily tasks, and reduce the risk of injury.

Increased Bone Density

Resistance training, including upper body push exercises, can help increase bone density. That is vital for preventing osteoporosis and maintaining overall bone health.

When muscles contract during resistance exercises like push-ups, bench presses, or overhead presses, they pull on the bones to which they are attached. This mechanical stress stimulates bone formation and remodeling.

Numerous studies have shown that regular resistance training, such as upper body push exercises, can help maintain or increase bone mineral density. For example, a study published in the “Journal of Bone and Mineral Research” found that high-intensity resistance training improved bone density in postmenopausal women, a group at high risk for osteoporosis.

Better Athletic Performance

Many sports require strong upper body muscles for throwing, swinging, or pushing.

Thus, upper body push exercises can enhance sports performance by building muscle groups.

Joint Health and Stability

Upper body push exercises can help strengthen the muscles around critical joints like the shoulders and elbows.

That can lead to improved joint stability and reduced injury risk.

Balanced Physique

Incorporating upper body push exercises into your training regimen ensures a balanced upper body development.

They complement pulling exercises, ensuring the anterior and posterior muscles get even attention.

Variability and Adaptability

Upper body push exercises are versatile and adaptable. There are several push exercises, from bodyweight movements like push-ups to weighted exercises like the bench press.

The variety allows for adaptability to various skill levels and goals. That makes them accessible to exercisers and athletes of different skills and fitness levels.

Best Upper Body Push Exercises for Strength and Definition

Upper body push exercises primarily target the muscles involved in pushing movements.

Below are the best upper body push exercises that can target and help work the muscles that extend the arms and push objects away from the body.

Clap Push-Ups

Clap push-ups are an advanced variation of the traditional push-up, incorporating an explosive plyometric element.

They are some of the best upper body push exercises that enhance power, speed, and coordination. The clapping motion requires and develops greater upper body strength and fast-twitch muscle fiber activation, making it a popular choice among athletes and those seeking to intensify their bodyweight workouts.

Clap push-ups are some of the best upper body push exercises that engage the target muscles and improve power.

Target Muscles: Pectoralis major (chest), deltoids (shoulders), triceps brachii (back of the upper arms), core muscles

Steps to Follow

• Get into a standard push-up position with your hands at shoulder-width and your body in a straight line from head to heels.
• Lower yourself to the floor and then explosively push up so your hands come off the floor.
• Quickly clap your hands together while you are in the air before returning them to their starting position.
• Ensure you land with your elbows bent slightly to absorb the impact and immediately lower into the next repetition.
• Repeat

Bench Press

The bench press is a fundamental weightlifting exercise widely recognized for its effectiveness in building upper body strength and muscle mass.

It is a staple in bodybuilding and strength training programs. The bench press is one of the best upper body push exercises that can help work multiple muscle groups simultaneously.

Target Muscles: Pectoralis, anterior deltoids, triceps brachii, serratus anterior

Required Equipment: A flat weight bench, barbell or a pair of dumbbells, weight plates

Steps to Follow

• Lie flat on the bench with your eyes under the barbell, feet flat on the floor, and grasp the bar slightly wider than shoulder-width apart.
• Unrack the barbell by straightening your arms and moving the barbell over your shoulders with straightened wrists.
• Lower the barbell to your mid-chest area while keeping your elbows at about a 45-degree angle from your body.
• Push the barbell upward and slightly back toward the rack until your arms are straight but not locked, exhaling as you do so.
• Repeat.

Overhead Press

The overhead press, also known as the shoulder press, is one of the excellent compound upper body push exercises that target the shoulder muscles. It involves lifting a weight above the head, starting from shoulder height.

The overhead press is a staple exercise in strength training and bodybuilding regimens due to its comprehensive engagement of the upper body muscles.

Target Muscles: Deltoids

Required Equipment: Barbell, dumbbells, weight bench (optional)

Steps to Follow

• Stand with your feet at shoulder-width.
• Grasp the barbell with your hands wider than shoulder-width, and position the barbell at shoulder height.
• Press the barbell upward until your arms are fully extended overhead without leaning back or using your legs to lift the weight.
• Lower the barbell back to its starting position at a controlled pace to complete one repetition.
• Inhale as you lower the barbell and exhale as you press it overhead.
• Repeat 8-115 reps for a set, 3-5 sets in a session for muscle size and general strength.

Dumbbell Flyes

Dumbbell flyes are popular upper body push exercises that isolate and strengthen the chest muscles, particularly the pectoralis major.

Unlike pressing movements, dumbbell flyes involve a sweeping motion, which provides a unique stretch and contraction for the chest muscles.

Dumbbell flyes are some of the best upper body push exercises for enhancing muscle definition, increasing range of motion, and building a more sculpted chest. They are a staple in many bodybuilding and general fitness regimens.

Target Muscles: Pectoralis major, deltoids, biceps

Required Equipment: Dumbbells, flat bench

Steps to Follow

• Adjust the bench to either a flat or incline position. A slight incline, around 30-45 degrees, is excellent for dumbbell flyes.
• Sit on the bench with your feet flat on the floor for stability.
• Lie back on the bench with your head, shoulders, and upper back firmly against the back pad.
• Your buttocks and lower back should remain in contact with the bench throughout the exercise.
• Hold a dumbbell in each hand with your palms facing each other.
• Extend your arms above your chest, ensuring a slight bend in your elbows.
• Tighten your abdominal muscles.
• Inhale and slowly lower the dumbbells to the sides of your chest in a wide arc.
• Keep a slight bend in your elbows throughout the movement. Avoid fully locking them.
• Maintain control and go as low as your flexibility allows without discomfort. Keep your elbows parallel to the floor or slightly below.
• Keep your wrists stable and your palms facing each other during the entire movement.
• Exhale as you use your chest muscles to bring the dumbbells back to the starting position. Focus on squeezing your chest muscles as you do this.
• Allow your arms to follow the same wide arc as when you lowered the dumbbells.
• Repeat 8-12 reps per set, 3-4 sets with 1-2 minutes as part of a chest workout.

Chest Dips

Chest dips bodyweight exercises that focus on the pushing muscles of the chest and arms.

They are some of the best upper body push exercises for building upper-body strength and muscle mass. Chest dips are a staple in calisthenics, bodybuilding, and general fitness regimens due to their versatility and the intense focus on the muscles.

Target Muscles: Pectoralis major and minor, anterior deltoids, triceps brachii, rhomboids, latissimus dorsi

Required Equipment: Parallel dip bars or a dip station

Steps to Follow

• Grasp the parallel bars and hoist yourself to an initial position where your arms are straight, supporting your body weight.
• Bend your elbows, lean forward slightly, and lower your body until your shoulders are below your elbow level or you feel a stretch in your chest.
• Straighten your arms as you push back up to your starting position. Focus on using your chest muscles to lift your body.
• Inhale as you lower your body and exhale as you press up.

Cable Crossovers

Cable crossovers are chest-focused exercises commonly found in strength and bodybuilding regimens.

They are one of the upper body push exercises that can target the chest muscles from various angles, providing a unique tension that differs from traditional pressing movements.

Cable crossovers are effective for defining and sculpting the pectoral muscles due to the constant resistance from the cables.

The versatility of cable crossovers in adjusting angles and resistance levels makes them a favored exercise for enhancing chest muscle aesthetics and strength.

Target Muscles: Pectoralis major

Required Equipment: Cable crossover machine, two adjustable cable columns with high pulleys, handles or attachments

Steps to Follow

• Adjust the pulleys on the cable crossover machine to the desired height.
• Attach handles or attachments to both high pulleys.
• Adjust the weight stack on the machine to a challenging level.
• Stand in the center of the cable crossover machine, facing away from the weight stack.
• Grasp one handle in each hand with your palms facing down, i.e., using a pronated grip.
• Take a step forward with one foot to create tension in the cables. Keep the other foot slightly behind for stability.
• Keep your chest up, shoulders back, and core engaged throughout the exercise.
• Maintain a slight bend in your elbows throughout the movement.
• Extend your arms outward to your sides, forming a “T” shape with your body. Ensure your arms are parallel to the floor.
• Exhale as you bring your arms together in front of your chest, crossing them over each other.
• Keep your arms slightly bent at the elbows during the movement.
• Focus on squeezing your chest muscles together at the peak of the contraction.
• Hold the position briefly to maximize the muscle engagement.
• Inhale as you return your arms to your starting position slowly and under control, extending them out to your sides.
• Repeat 8-12 reps per set, 3-4 sets for muscle hypertrophy; 6-8 reps per set, 3-4 sets for strength and endurance; and 3-4 sets with 12-15 reps per set for muscle definition and toning.

Tricep Dips

Tricep dips are a bodyweight exercise for targeting the triceps, helping to strengthen and tone them.

Tricep dips are a versatile exercise, adaptable to various fitness levels through modifications in body position and additional weights.

They are popular upper body push exercises in gym and home workouts for their effectiveness in building strength without expensive equipment.

Target Muscles: Triceps brachii, pectoralis major, anterior deltoids, rhomboids, lower trapezius

Required Equipment: Parallel bars, dip stand, bench, chair, or step

Steps to Follow

• Grap the parallel bars and lift your body until your arms are straight but not locked.
• Bend your elbows until they are about 90 degrees to lower your body. Keep your elbows close to your body to emphasize tricep engagement.
• Push yourself back up to the starting position by extending your arms and driving through the palms of your hands.
• Inhale as you lower your body and exhale as you push back up.
• Repeat. Beginners can start with 1-2 sets of as many reps as they can perform with good form. Advanced athletes can do 3-5 sets of 8-15 reps to build strength and muscle size.

Skull Crushers

Skull crushers, or lying triceps extensions, are weightlifting exercises that focus on the triceps muscles at the back of the upper arms.

They are excellent upper body push exercises in strength training and bodybuilding for isolating the triceps, leading to increased muscle size and definition in that area.

Target Muscles: Triceps brachii

Required equipment: A flat weight bench, barbell, EZ curl bar, or pair of dumbbells

Steps to Follow

• Lie down on a bench with your back flat against the bench.
• Place your feet flat on the floor for stability.
• Reach for the barbell or EZ-curl bar on the rack.
• Use an overhand grip with palms facing away from your body and position your hands slightly closer than shoulder-width apart.
• Lift the barbell off the rack and hold it directly above your chest with your arms in full extension.
• Inhale as you slowly lower the bar toward your forehead while keeping your upper arms perpendicular to the floor.
• Your elbows should remain fixed in their place; they should not flare out to the sides.
• Lower the bar under control to avoid hitting your forehead, hence the name “skull crushers.”
• Lower the bar until it’s just above your forehead or slightly behind it, depending on your comfort and flexibility.
• Keep your wrists stable and in line with your forearms throughout the movement.
• Exhale as you push the bar back up to the starting position, fully extending your arms.
• Focus on using your triceps to lift the weight.
• Repeat 8-12 reps per set, 3-4 sets for muscle hypertrophy or 6-8 reps per set, 3-4 sets for strength and endurance.

Arnold Press

The Arnold Press is a variation of the traditional dumbbell shoulder press popularized by and named after the famous bodybuilder Arnold Schwarzenegger.

The exercise combines a press and a rotational movement and is one of the best upper body push exercises for targeting all three heads of the deltoid muscle in the shoulders.

The Arnold Press is a favorite in bodybuilding and general fitness regimens for its ability to develop well-rounded shoulder strength and aesthetics and for the increased range of motion and muscle activation the exercise offers.

Target Muscles: Deltoids

Required equipment: Dumbbells, weight bench.

Steps to Follow

• Sit on a bench with a backrest that supports your upper back and shoulders. Alternatively, you can perform this exercise while standing.
• Hold a dumbbell in each hand at shoulder height with your palms facing your body.
• Bend your elbows at 90 degrees and keep your upper arms parallel to the floor.
• Plant your feet on the floor, and keep your back straight.
• Inhale and rotate your wrists and arms outward while pressing the dumbbells overhead.
• Simultaneously rotate your wrists and arms inward as you press the weights upward so your palms face forward at the top of the movement.
• Continue pressing the dumbbells overhead until your arms are fully extended but not locked at the elbows.
• Your palms should face forward at the top, and the dumbbells should stay close together without touching.
• Exhale as you reverse the movement. Begin by rotating your wrists and arms outward again as you lower the dumbbells back to shoulder height.
• Keep your core engaged and maintain control throughout the lowering phase.
• Repeat 8-12 reps per set, 3-4 sets for muscle hypertrophy or 6-8 reps per set, 3-4 sets for strength and endurance.

Cable Triceps Push Downs

Cable triceps pushdowns are some of the best upper body push exercises for isolating the triceps, making them a staple in arm and upper body strength training regimens. They are excellent for enhancing arm definition and functional upper-body strength.

Target Muscles: Triceps brachii

Required Equipment: Cable machine with a high pulley attachment, V-bar or straight bar attachment

Steps to Follow

• Attach the V-bar or straight bar attachment to the high pulley of the cable machine.
• Select an appropriate resistance on the weight stack.
• Stand facing the cable machine with your feet at shoulder-width.
• Grasp the bar with both hands, using an overhand grip. Keep your hands close together on the bar.
• Stand upright with your chest up and your shoulders back.
• Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
• Exhale as you extend your elbows and push the bar downward.
• Focus on using your triceps to do the work, and keep your upper arms stationary.
• Continue pushing the bar downward until you fully extend your arms with your elbows locked.
• Squeeze your triceps at the bottom of the movement to maximize muscle engagement.
• Inhale as you allow the bar to rise back to your starting position slowly and under control.
• Maintain tension on your triceps throughout the entire range of motion.
• Complete 3-4 sets, 8-12 reps per set for muscle hypertrophy or 3-4 sets, 6-8 reps in a set for strength and endurance.

Handstand Push on a Chair

The handstand push-up on a chair is an effective push exercise, particularly for advanced fitness enthusiasts. This exercise targets several upper body muscle groups and requires significant strength, balance, and control.

Target Muscles: Deltoids, triceps, pectorals

Required Equipment: A sturdy chair

Steps to follow

• Place the chair against a wall, ensuring it won’t move or tip over during the exercise.
• Place your hands on the floor, shoulder-width apart, and put your feet on the chair. Your body should form a straight line from your feet to your hands, resembling an inclined push-up position.
• Walk your hands closer to the chair, raising your hips above your head until your body is as vertical as possible. It is similar to a handstand position but with a chair supporting your feet.
• Bend your elbows to lower your body and bring your head towards the floor.
• Push back up to your starting position until you extend your arms fully.
• Repeat. Start with fewer reps and sets, such as 2-3 sets of 3-5 reps.

Steps to follow

Final words from LiveLIfe

Upper body push exercises target key muscle groups, including the chest, shoulders, and triceps, helping you to build incredible strength and carve out impressive definition in your chest, shoulders, and triceps.

Incorporate the exercises discussed above into your training regimen to enhance physical appearance and improve functional strength and posture. They can offer you several benefits, including making everyday tasks easier and reducing the risk of injury.