Push exercises

The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.

The Single Leg Seated Calf Machine Raise targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.

The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.

The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.

Negative Push-Up is an eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.

Dumbbell Larsen Press is a dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.

The Rotary Calf Raise is an exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It involves a rotary motion that engages the calves through a full range of motion, enhancing muscle development and strength. This exercise is typically performed using a specialized machine that allows for controlled movement and resistance adjustment.

The Smith Bench Press is a variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.

The Close Grip Push Up is a bodyweight exercise that targets the triceps, chest, and shoulders. By positioning the hands closer together than in a standard push-up, this variation places more emphasis on the triceps while still engaging the chest and shoulders effectively.

The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.

The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.

Bird Dog Push-Up is an advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.

Pike Push-Up Between Chairs is a pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.

Wrist Push-Up is a bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.

The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.

The Low Cable Horizontal Pallof Press is an anti-rotational core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It involves pressing a cable horizontally from a low pulley position while resisting rotational forces, promoting core stability and strength.

The Floor Dumbbell Press is a strength training exercise that targets the chest, triceps, and shoulders. It is performed lying on the floor, which limits the range of motion and helps protect the shoulders while allowing for a focus on the pressing muscles. This exercise is ideal for building upper body strength and muscle mass.

The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.

The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.

The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.

The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.

The Single Leg Press is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.

The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids. By using a close grip, this variation emphasizes the triceps while also engaging the chest and shoulders. Performing this exercise on an incline bench further targets the upper chest.

Weighted Bench Dips are a compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.