Push exercises
Push exercises in the Fitness Coach catalogue: 165 exercises. Mostly for: Chest, Shoulders, Triceps.
Shoulders · Intermediate
Pike Push-Up (Elbows Tucked)
A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
Chest · Intermediate
Barbell Larsen Press (Elbows Out)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
Chest · Intermediate
Dumbbell Bench Press (Elbows Out)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
Full body · Advanced
Burpee (Wider Stance, Shallower Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Triceps · Beginner
Assisted Triceps Dip (kneeling)
A counterweighted dip variation performed from a kneeling setup. It emphasizes triceps strength while machine assistance reduces the effective bodyweight load.
Chest · Intermediate
Wide-Grip Barbell Bench Press
A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
Chest · Intermediate
Medium-Grip Barbell Bench Press
A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
Chest · Beginner
Incline Push-Up (Centered Hand Placement)
An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.
Chest · Beginner
Incline Push-Up (Wide Hand Placement)
An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
Chest · Intermediate
Dumbbell Deep Push Up
An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Triceps · Intermediate
Reverse Hand Push-Up
The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength.
Legs · Beginner
Single Leg Smith Calf Raise
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
Shoulders · Intermediate
Seated Barbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Chest · Intermediate
Weighted Push-Up
A compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Chest · Intermediate
Cable Bench Press
A variation of the traditional bench press that utilizes a cable machine to provide constant tension throughout the movement.
Chest · Intermediate
Incline Push-Up
A bodyweight exercise that targets the upper chest, shoulders, and triceps.
Shoulders · Intermediate
Tsunami Overhead Press
A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Chest · Intermediate
Smith Incline Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Triceps · Beginner
Seated Dip Machine
Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine.
Chest · Intermediate
Finger Push-Up
An advanced bodyweight push-up variation supported on the fingertips. It combines upper-body pushing work for the chest, shoulders, and triceps with substantial finger, hand, and forearm loading.
Shoulders · Intermediate
Pike Push-Up On Bench
Puts the feet on a bench while the hands stay on the floor, which lifts the hips higher in the inverted-V position and brings the press closer to vertical than a floor pike push-up.
Triceps · Intermediate
Knee Diamond Push-Up
The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.
Chest · Beginner
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps.
