Push exercises train every pressing pattern: moving load away from your body, whether that is a push-up driving the floor away or a dumbbell press overhead. They build the chest, shoulders, and triceps together, so one or two pressing movements covers most of your upper-body pushing work in a session. Pair them with a pull movement so your shoulders stay balanced front to back.
Below are 34 push exercises, 17 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Honestly, the mistake I see most is people pressing from one angle only. I keep a floor push and an overhead push going at the same time. Your shoulders need both.
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All Push Exercises (34)
Bench Dip
Bent Arm Lateral Raise
Chest Fly
Close-Grip Push-Up
Floor Tricep Dips
Incline Push-Up
Kneeling Push-Ups
Lateral Raise
Overhead Tricep Press
Pike Push Up
Push-Up
Shoulder Press
T Raise
Tricep Extension
Tricep Kickback
W Raise
Wide-Grip Push-Ups
Dumbbell Chest Press
Decline Push-Ups
Explosive Floor Press
Front Raise
Parallel-Bar Dip
Pec Raises
Push Press
Quarter Pike Pushup
Skull Crusher
Arnold Press
Diamond Press
Diamond Push Up
Lateral Push Up
Pec Squeeze Crossovers
Pseudo Planche Push Up
Skullcrusher Push Up
Tate Press
Frequently Asked Questions
What are the best push exercises for beginners?
Bench Dip, Bent Arm Lateral Raise, and Chest Fly are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for push exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How do push exercises fit into a workout?
Training by movement pattern keeps a workout balanced. For example, you might pair Bench Dip and Bent Arm Lateral Raise in one session, then choose a contrasting pattern next time so the body is trained evenly across the week instead of repeating one movement.
How do I make these push exercises harder over time?
Once your form is repeatable, progress toward harder options such as Arnold Press and Diamond Press. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.