Push exercises are an essential part of any workout routine, helping to target and work the muscles in the upper body. Whether you’re a beginner or a seasoned gym-goer, mastering movement pattern variations can take your push training to the next level.
One effective exercise to incorporate into your push routine is the dumbbell lateral raise. Grab a pair of dumbbells and hold them at your sides with your palms facing inward. Stay in a neutral posture and slowly lift the dumbbells to shoulder level, making sure to keep a slight bend in your elbows. This exercise helps to target the deltoids, specifically the middle part of the shoulder muscle group.
Another great exercise is the barbell bench press. Lie down on a flat bench and grab the barbell with an overhand grip. Lower the barbell to your chest, then push it upward until your arms are fully extended. This exercise works the chest, shoulders, and triceps, making it a powerful movement for building upper body strength.
If you’re looking to target your triceps specifically, tricep pushdowns are a must-do exercise. Stand facing a cable machine with the attachment set at the highest hook. Grab the bar with an overhand grip and lock your elbows next to your sides. Push the bar downward, squeezing your triceps at the bottom of the movement, then slowly return to the starting position. This exercise will help you achieve maximum tricep activation.
Power
Power is a key factor in mastering movement pattern variations, especially in push training. Having proper power allows you to perform those variations with strength and control. One exercise that helps to build power is the push-up.
The push-up is a classic exercise that targets the chest, triceps, and shoulders. To properly perform a push-up, start in a plank position with your hands directly underneath your shoulders. Lower your body down by bending your elbows, keeping them close to your sides. Squeeze your triceps and push yourself back up to the starting position.
Another exercise that targets the triceps and helps build power is the dip. Dips can be performed on a dip machine, dip bars, or even using parallel bars on a squat rack. Start by holding yourself up with your arms straight and your shoulders down and back. Lower yourself down by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position.
In addition to these exercises, there are multiple variations that target different muscle groups and work towards building power. Some examples include push-ups with hands on elevated surfaces, push-ups with one hand on a medicine ball, push-ups with feet elevated, and push-ups with a clap at the top.
Power can also be built through exercises that target the shoulders. One example is the military press, where you push a weight overhead from shoulder height. This movement targets the front and rear deltoids, as well as the triceps. Another example is the lateral raise, where you raise a weight laterally from your sides to shoulder height. This movement targets the medial deltoids. Both exercises can help to build power in the shoulders.
When performing push workouts, it is important to maintain proper form and posture. Keep your core engaged, your chest up, and your shoulders back and down. This will help to maximize power and prevent injury. It is also important to exhale during the exertion phase of the movement, as this helps to engage the core and increase power.
Power is a crucial element in push training. With proper power, you can maximize the effectiveness of your workouts and target specific muscle groups more effectively. By incorporating power-building exercises into your routine, such as push-ups, dips, pushdowns, and overhead presses, you can develop stronger muscles and take your fitness to the next level.
Remember, power is not just about lifting heavy weights or doing more repetitions. It is about having the strength and control to perform movements with maximum force and efficiency. By working on building power, you can overcompensate your body’s natural tendency to use multiple muscle groups to help with the movement and focus on targeting specific muscles. Achieving maximum power in your push movements will make you stronger and more capable in all areas of fitness.
Power is essential for bodybuilders and athletes alike. It is what allows you to push through the hard workouts, lift heavy weights, and achieve your maximum potential. By focusing on power-building exercises and incorporating them into your routine, you can take your fitness to the next level.
Tricep Pushdowns
Tricep pushdowns are a popular exercise for targeting the triceps muscles. They can be done using a cable machine with a rope, a straight bar, or a V-bar attachment.
Proper form and technique
To perform tricep pushdowns, start by grabbing the attachment of choice with an overhand grip and standing in front of the cable machine. Keep your upper body straight, with your feet shoulder-width apart and knees slightly bent.
Begin the movement by extending your elbows and pushing the attachment downward while keeping your upper arms stationary. Contract your triceps at the bottom of the movement and slowly return to the starting position, controlling the weight throughout the entire range of motion. Repeat for the desired number of repetitions.
Benefits and variations
Tricep pushdowns are an isolation movement that primarily targets the triceps, but they also engage the shoulders and chest to a lesser extent. They can be performed with different attachments and hand positions to target the muscles from various angles.
Some variations of tricep pushdowns include using a rope attachment, which allows for a greater range of motion and targets the lateral head of the triceps. Another variation is performing the exercise with a bench edge, which creates a different angle of resistance.
When doing tricep pushdowns, it’s important to have proper form and technique. This includes keeping your elbows tucked in and not letting them flare out to the sides. It’s also essential to avoid using momentum and focus on the triceps doing the work.
How it helps in push workouts
In addition, tricep pushdowns provide targeted isolation for the triceps, helping to develop their size and definition. This can be beneficial for bodybuilders and anyone looking to enhance their arm aesthetics and strength.
Overall, tricep pushdowns are an effective exercise for targeting the triceps and can be a valuable addition to any push workout routine. They provide a direct and isolated stimulus to the muscles, helping them grow stronger and more defined over time.
Overhead Shoulder Press
The overhead shoulder press is a classic exercise that targets the shoulder muscles and helps to make them stronger. It is also a great exercise for working the chest, triceps, and forearms.
To do the overhead shoulder press, start by grabbing a dumbbell in each hand and standing with your feet shoulder-width apart. Bend your knees slightly and bring the dumbbells to shoulder height, palms facing forward.
From this starting position, push the dumbbells upward, extending your arms overhead and slightly backward. Make sure to keep your elbows slightly bent and not locked. Squeeze your shoulder blades together at the top of the movement.
Then, slowly lower the dumbbells back to the starting position, bending your elbows and bringing the weights down to shoulder height. Repeat for a total of three to five sets of eight to twelve repetitions.
The overhead shoulder press can be done with a barbell, a machine, or with assistance from a spotter. Each variation of the exercise targets the shoulder muscles in slightly different ways, so it can be beneficial to include a variety of movements in your workout programs.
One variation of the overhead shoulder press is the military press, where the weights are pushed straight overhead with no backward lean. Another variation is the push press, where you use your legs to help with the lift and generate more power.
| Benefits of the Overhead Shoulder Press |
|---|
| The overhead shoulder press targets the shoulder muscles, including the deltoids and the trapezius. It also works the triceps and forearms. |
| It helps to increase upper body strength and muscle mass. |
| The overhead shoulder press is a compound exercise, meaning it works multiple muscle groups at once. |
| It can be used to improve shoulder stability and mobility. |
| The exercise can be easily modified to target different areas of the shoulders, such as the front, middle, or rear deltoids. |
Shoulders
Here are some exercises that target the shoulders:
- Dumbbell Shoulder Press: This exercise is a classic shoulder exercise that works the anterior deltoids. Start by standing upright with a dumbbell in each hand. Bend your elbows and bring the dumbbells to shoulder level, with your palms facing forward. Press the dumbbells upward until your arms are fully extended, making sure to squeeze your shoulder blades together at the top. Lower the dumbbells back down to starting position and repeat.
- Military Press: Similar to the dumbbell shoulder press, the military press targets the anterior deltoids as well. In this exercise, you perform the same movement pattern, but with a barbell instead of dumbbells. Stand with your feet shoulder-width apart and grab the barbell with an overhand grip, slightly wider than shoulder-width. Press the barbell upward until your arms are fully extended, and then lower it back down to starting position.
- Lateral Raises: Lateral raises target the lateral deltoids, which are the muscles on the sides of your shoulders. Stand upright with a dumbbell in each hand, palms facing your body. With your arms slightly bent, raise the dumbbells out to your sides until they are parallel to the ground. Lower the dumbbells back down and repeat.
- Front Raises: Front raises target the front deltoids. Stand upright with a dumbbell in each hand, palms facing your body. With your arms slightly bent, raise the dumbbells in front of you until they are parallel to the ground. Lower the dumbbells back down and repeat.
- Bent-Over Lateral Raises: This variation of lateral raises targets the posterior deltoids. Bend forward at the waist, keeping your back straight and chest up. Hold a dumbbell in each hand, palms facing each other. With a slight bend in your elbows, raise the dumbbells out to your sides until they are parallel to the ground. Lower the dumbbells back down and repeat.
These exercises can be incorporated into your push training programs, including push-ups, bench press, dips, and tricep pushdowns. They can be done with or without assistance from a machine or rack. It is important to start with a weight that is challenging but allows you to maintain proper form. As you get stronger, you can gradually increase the weight.
Remember to always warm up before starting your shoulder exercises, and to rest and stretch between sets. Proper form, keeping your shoulders stable and your posture in check, is key to getting the most out of these exercises and preventing injuries. Push training is about finding the balance between pushing your limits and maintaining good technique, so you can continue to make progress and reach your fitness goals.
Push-ups
Push-ups are a classic exercise that works the chest, triceps, and shoulders. They are a great addition to any fitness routine, as they target multiple muscle groups and can be done anywhere, without the need for any equipment.
To perform a push-up, start by getting into a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toes. Keep your core engaged and your shoulders pulled back, maintaining a neutral spine.
Lower your body until your chest is just above the ground, then push yourself back up to the starting position, exhaling as you push. Repeat this movement for a set of 5 to 7 push-ups, or until you reach your maximum. You can increase the difficulty by elevating your feet on a bench or by placing your hands on dumbbells, for example.
Push-ups can also be modified to target specific muscle groups. For example, by keeping your hands close together and your elbows tucked in, you can focus more on your triceps. Or, by widening your hands and elbows, you can target your chest more.
If you are having trouble with traditional push-ups, there are many variations you can try. One example is the kneeling push-up, where you rest your knees on the ground instead of your toes. This can help you build strength until you are able to do full push-ups.
Remember to always maintain good form during push-ups. Keep your elbows in and your shoulders stable, avoiding any excessive forward movement or collapsing of the chest. Squeeze your glutes and engage your core to stay stable throughout the exercise.
Incorporating push-ups into your fitness routine can help you build upper body strength and improve your posture. They are a versatile exercise that can be performed anywhere, making them a valuable addition to your workout regimen. Aim to do push-ups two to three times a week, with at least one day of rest in between sessions.
Dumbbell Lateral Raises
One exercise that falls into the category of push movements is the dumbbell lateral raises. This exercise targets the small muscles in the upper body, particularly the shoulders and the sides of the torso.
To perform dumbbell lateral raises, begin by standing with your feet shoulder-width apart and your knees slightly bent. Grab a dumbbell in each hand, with your palms facing inward and the dumbbells resting at your sides.
Slowly lift the dumbbells out to the sides, keeping a slight bend in your elbows and your hands facing downward throughout the movement. Continue lifting until your arms are parallel to the ground, making a “T” shape with your body.
Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for a total of 10 to 12 reps, performing 3 to 4 sets. Take 60 to 90 seconds of rest in between sets.
To make the exercise more challenging, you can increase the weight of the dumbbells or perform the movement on an unstable surface, like a balance board or a bosu ball. Alternatively, you can also perform the exercise seated on a bench or an exercise ball to remove the power generated by the lower body.
Dumbbell lateral raises are a great exercise for targeting the deltoids, providing a more direct and isolated work on the shoulders compared to other push movements like push-ups or bench press. They also help develop shoulder stability and improve shoulder mobility.
Tips for Proper Form
Here are some tips to ensure you perform dumbbell lateral raises with proper form:
- Keep a slight bend in your elbows throughout the movement.
- Squeeze your shoulder blades together at the top of the movement to activate the muscles of your upper back.
- Focus on keeping your torso stable and avoid using momentum to lift the dumbbells.
- Avoid lifting the dumbbells higher than shoulder level to prevent overcompensation from other muscles.
Dumbbell Lateral Raise Variations
If you’re looking to switch up your shoulder workout, here are some variations of the dumbbell lateral raises:
| Variation | Description |
|---|---|
| 1. Bent Over Lateral Raises | Perform the movement while bending forward from the waist, keeping your back flat and parallel to the ground. |
| 2. Rope Lateral Raises | Instead of using dumbbells, grab a rope attachment on a cable machine and perform the same outward movement. |
| 3. Assisted Lateral Raises | Perform the movement with the assistance of a resistance band looped under your feet or a cable machine. |
| 4. Military Press | Instead of lifting the dumbbells out to the sides, press them directly overhead. |
| 5. Plate Lateral Raises | Hold a weight plate in each hand instead of dumbbells and perform the lateral raise movement. |
Adding dumbbell lateral raises and its variations to your workout routine can help you develop strong and powerful shoulders. These exercises are best done as part of an upper body or shoulder-focused workout, and they can be performed up to 2 times per week, with a day or two of rest in between.
Pushing exercises
Push-ups
Push-ups are a classic exercise that works multiple muscle groups, including the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line. Slowly lower your body by bending your elbows until your chest is just above the floor, then extend your arms to push yourself back up. Keep your core engaged and exhale as you push up. For a more challenging variation, you can elevate your feet or place your hands on dumbbells or push-up handles.
Dumbbell bench press
The dumbbell bench press is another powerful pushing exercise that targets the chest, shoulders, and triceps. To perform this exercise, lie on a flat bench with a dumbbell in each hand. Start with your arms extended above your chest, palms facing forward. Slowly lower the dumbbells towards your sides without letting them touch your chest, then press them back up to the starting position. Keep your core engaged and wrists neutral throughout the movement.
It’s important to have proper form and posture while performing pushing exercises. This helps to prevent injury and ensures that you are effectively targeting the muscles you want to work. By keeping your core engaged, shoulders stable, and feet planted firmly on the ground, you can maximize the effectiveness of each push exercise.
There are many variations of pushing exercises, each targeting different muscle groups and providing unique benefits. For example, assisted push-ups with resistance bands or a Smith machine can help beginners build strength and gradually progress to regular push-ups. Military presses are great for targeting the shoulders, while chest flies isolate the chest muscles. You can also incorporate push exercises into programs like push-pull splits, where you alternate between pushing and pulling exercises throughout the week.
Assistance
Assistance exercises are meant to complement your main lifts and should be done after your primary workout. It’s important to note that assistance exercises should not be used as a substitute for the main lifts, but rather as a way to improve upon them.
How to Incorporate Assistance Exercises
There are many different types of assistance exercises that you can incorporate into your training routine. Some examples include:
- Dumbbell flyes: This exercise works the chest muscles (pecs) and helps to squeeze the muscles together.
- Tricep pushdowns: This exercise targets the triceps and helps to lock out the arms during pushing movements.
- Machine rear delt raises: This exercise works the rear deltoids and helps to strengthen the muscles responsible for pulling movements.
When performing assistance exercises, it’s important to use proper form and technique. Make sure to start with a weight that you can handle and gradually increase the weight as you get stronger.
Assistance Exercises for Different Push Patterns
Depending on the specific push pattern you are targeting, there are different assistance exercises that can help.
- Pushing movements: If you’re having trouble with pushing movements, assistance exercises like dumbbell bench press or dumbbell incline press can help strengthen the muscles involved in these movements. This can include the chest (pecs), shoulders, and triceps.
- Locking out: If you’re struggling to lock out your arms during pushing movements, assistance exercises like tricep pushdowns or dips can help strengthen your triceps and improve your ability to lock out.
- Shoulder stability: If you’re experiencing shoulder instability during pushing movements, exercises like machine rear delt raises or face pulls can help strengthen the muscles that support the shoulder joint.
Remember to always listen to your body and rest when needed. It’s important to gradually increase the intensity and volume of your assistance exercises, but not to the point where you overcompensate and risk injury.
To make the most out of your assistance exercises, it’s best to incorporate them into your training routine 2-3 times per week. This will allow you to focus on different muscle groups and ensure that you’re getting a well-rounded workout.
FAQ
What are some exercises for pushing movements?
Some exercises for pushing movements include push-ups, chest press, tricep dips, overhead shoulder press, and chest flys.
How do you perform tricep pushdowns?
To perform tricep pushdowns, stand in front of a cable machine with a high pulley attachment. Grab the bar with an overhand grip and extend your arms fully, keeping your elbows close to your sides. Slowly lower the bar by bending your elbows until your forearms are parallel to the ground. Pause briefly and then return to the starting position by straightening your arms.
Why are push-pull workouts beneficial?
Push-pull workouts are beneficial because they allow you to work different muscle groups in a balanced way. By combining pushing and pulling exercises, you can target both the agonist and antagonist muscles, leading to improved muscle balance, strength, and functionality.
What muscles does the pushing movement pattern work?
The pushing movement pattern works muscles such as the chest, triceps, shoulders, and assistance muscles. It primarily targets the upper body muscles involved in pushing actions.
What are some of the best push exercises for developing a powerful upper body?
Some of the best push exercises for developing a powerful upper body include dumbbell lateral raises, tricep pushdowns, chest press, overhead shoulder press, and push-ups. These exercises engage multiple muscle groups and help build strength and power in the upper body.