Push exercises

Dumbbell Bench Press (Elbows Out) is 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.

Burpee (Wider Stance, Shallower Squat) is 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.

Assisted Triceps Dip (Kneeling) is a counterweighted dip variation performed from a kneeling setup. It emphasizes triceps strength while machine assistance reduces the effective bodyweight load.

Wide-Grip Barbell Bench Press is 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.

Medium-Grip Barbell Bench Press is 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.

Incline Push-Up (Centered Hand Placement) is 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.

Incline Push-Up (Wide Hand Placement) is 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.

The Dumbbell Deep Push Up is 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.

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. This exercise involves performing a push-up with the fingers pointing towards the feet, requiring greater wrist mobility and providing a unique challenge to the upper body muscles.

The Single Leg Smith Calf Raise is 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.

The Seated Barbell Shoulder Press is 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.

The Weighted Push-Up is 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.

The Cable Bench Press is a variation of the traditional bench press that utilizes a cable machine to provide constant tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It is performed on a flat bench with cables attached to a low pulley system, allowing for a controlled and smooth range of motion.

The incline push-up is a bodyweight exercise that targets the upper chest, shoulders, and triceps. It is performed with the hands elevated on a stable surface, such as a bench or step, which decreases the resistance compared to a standard push-up. This exercise is suitable for beginners and those looking to focus more on the upper part of the pectoral muscles.

The Tsunami Overhead Press is 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.

The Smith Incline Chest Press is 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.

Smith Shoulder Press is 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.

Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine. This exercise allows for controlled movement and consistent resistance, making it ideal for building triceps strength and size. The machine provides support and stability, reducing the risk of injury and allowing for precise targeting of the triceps.

Finger Push-Up is 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.

Pike Push-Up is a bodyweight pressing variation performed from an inverted-V body position. Its vertical pressing angle emphasizes the shoulders and triceps more than a conventional horizontal 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.

Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.

The leg press is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.

Barbell Bench Press is a compound horizontal pressing exercise performed with a barbell on a flat bench. It primarily develops the chest, triceps, and front shoulders.