The Best Upper Body Push Exercises
What’s up, Shred Heads? It’s your boy Chad here, and today we’re diving into the secret sauce that builds boulder shoulders, powerful pecs, and triceps so sharp they could slice through steel. If you want to push yourself (literally) to the next level, you’ve got to master these upper-body push exercises. These moves are the bread and butter of any solid gym routine, and they’ll get you that chest-popping, sleeve-busting look every shredder dreams of. Let’s get shredded!
1. The King: Barbell Bench Press
If you’re not benching, are you even lifting, bro? The bench press is the ultimate test of upper-body pushing power. It hammers your chest, shoulders, and triceps, giving you that wide, powerful look.
How to Do It:
Lie flat on a bench with your feet planted firmly on the ground.
Grip the barbell slightly wider than shoulder-width.
Lower the bar to your chest with control, then drive it back up.
Pro Tip: Keep your shoulder blades pinched together and your core tight for max stability and power.
2. The Sculptor: Dumbbell Shoulder Press
Want those cannonball shoulders? The dumbbell shoulder press is your golden ticket. It builds strength and size in your delts while engaging your core for stability.
How to Do It:
Sit on a bench with dumbbells in each hand at shoulder height.
Press the dumbbells up overhead, stopping just short of locking out your elbows.
Lower them back down with control.
Pro Tip: Use a neutral grip (palms facing each other) to save your shoulders and hit the muscles a little differently.
3. The Classic: Push-Ups
Push-ups might seem old school, but they’re a bodyweight beast for building your chest, shoulders, and triceps. Plus, they’re free and can be done anywhere—no excuses, Shred Heads.
How to Do It:
Start in a plank position with your hands slightly wider than shoulder-width.
Lower your chest to the ground while keeping your elbows at about a 45-degree angle.
Push yourself back up to the starting position.
Pro Tip: Add a weighted vest or elevate your feet to level up the intensity.
4. The Beast Builder: Dips
Chest dips are like the cheat code for upper-body gains. They torch your chest, triceps, and shoulders while improving stability and control.
How to Do It:
Grab parallel bars and lower yourself until your elbows are at a 90-degree angle.
Push yourself back up, squeezing your chest and triceps at the top.
Pro Tip: Lean forward to emphasize your chest or stay upright to target your triceps.
5. The Game Changer: Incline Bench Press
The incline bench press is your go-to for upper chest development. It helps fill out the top of your chest for that well-rounded, aesthetic look.
How to Do It:
Set the bench at a 30–45 degree incline.
Use a barbell or dumbbells, and press from your chest to overhead.
Control the weight on the way down and explode up.
Pro Tip: Don’t go too steep with the incline—it’ll shift the focus to your shoulders.
6. The Finisher: Overhead Triceps Extension
Don’t forget about the horseshoes! The overhead triceps extension isolates the triceps and gives you those 3D arms.
How to Do It:
Grab a dumbbell or an EZ bar and lift it overhead.
Lower it behind your head, keeping your elbows pointed forward.
Extend your arms back up to full lockout.
Pro Tip: Keep your core tight to avoid arching your back.
Why Push Matters
Push exercises aren’t just about looking good—they’re about functional strength. Whether you’re pushing a heavy sled at the gym, cranking out push-ups in the park, or moving furniture (you’re welcome, mom), these movements build real-world power.
Final Thoughts
There you have it, Shred Heads: the ultimate upper-body push lineup. Mix and match these bad boys into your workouts, aim for progressive overload, and watch your gains skyrocket. Remember, the gym is your playground, and the weights are your toys. Push hard, push heavy, and most importantly—stay shredded.
Now go hit the gym and make it happen. Chad out! 🤙
