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If you wish to construct spectacular pecs, broad shoulders, and chiseled triceps, higher physique push workout routines are simply the ticket.
With so many actions to select from, nevertheless, understanding which can ship the outcomes you need could be baffling.
Right here’s what I counsel: prioritize compound workout routines that allow you to press heavy weights and make constant progress, then complement these with isolation workout routines that concentrate on the muscle groups the compound actions miss.
My favorites are:
- Barbell bench press
- Incline barbell bench press
- Dumbbell bench press
- Incline dumbbell bench press
- Dip
- Shut-grip bench press
- Standing overhead press
- Seated overhead press
- Shoulder press
- Arnold press
- Triceps pushdown
- Overhead triceps extension
- Mendacity triceps extension (“skullcrusher”)
- Dumbbell aspect lateral increase
Maintain studying to study why these workout routines are so efficient, learn how to carry out them accurately, and extra.
- The 14 Best Upper Body Push Exercises
Desk of Contents
+
The 14 Greatest Higher Physique Push Workout routines
Doing efficient push day trains could make a night-and-day distinction to your physique.
As an illustration, right here’s how my physique reworked over a two-year interval after I stopped futzing round with “pump-style” coaching and acquired critical about urgent heavy weights:
As you’ll be able to see, my pecs developed an “armor-plated” look, my shoulders grew to become fuller and rounder, and though they’re not seen right here, I gained important mass in my triceps, too.
If you wish to obtain related outcomes, make the next 14 higher physique push day trains the main target of your coaching:
1. Barbell Bench Press
The barbell bench press is among the single greatest push day trains for constructing virtually each main higher physique muscle group, significantly your chest, shoulders, and triceps. It’s so efficient as a result of it means that you can deal with heavy weights safely and progress often, that are very important for gaining mass and power.
The best way to:
- Lie on a flat bench and place your ft flat on the ground.
- Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
- Decrease the barbell to your chest, maintaining your elbows tucked 6-to-8 inches out of your sides.
- Press the bar again to the beginning place.
2. Incline Barbell Bench Press
The incline barbell bench press is a incredible higher physique push train for coaching your “upper chest,” which is important for growing full, well-rounded pecs.
The best way to:
- Lie on a bench angled at 30-to-45 levels and plant your ft on the ground.
- Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Seize the bar with a barely wider than shoulder-width grip and unrack the barbell.
- Decrease the barbell to your higher chest, maintaining your elbows tucked 6-to-8 inches out of your sides.
- Press the bar again to the beginning place.
3. Dumbbell Bench Press
The dumbbell bench press develops the identical pushing muscle groups because the barbell bench press however means that you can prepare by means of an extended vary of movement, which is typically better for muscle progress. Utilizing dumbbells additionally forces all sides of your physique to carry the identical quantity of weight (one aspect can’t “assist” the opposite), so it’s helpful for locating and fixing muscle imbalances.
The best way to:
- Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs.
- Lie again and produce the dumbbells up so that you’re holding them on both aspect of your chest by giving them a nudge together with your thighs.
- Press the dumbbells over your chest till your arms are straight and your elbows are locked.
- Decrease the dumbbells to the beginning place.
4. Incline Dumbbell Bench Press
The incline dumbbell bench press trains the higher chest, triceps, and shoulders equally to the barbell model. Nevertheless, the incline dumbbell bench press means that you can use a better vary of movement and stretch your chest muscle groups barely greater than the barbell bench press, which is beneficial for muscle progress.
The best way to:
- Whereas mendacity on a bench angled at 30-to-45 levels, maintain a dumbbell in every hand and relaxation them in your thighs.
- Lie again, hoisting the dumbbells up so that you’re holding them on both aspect of your chest by giving them a nudge together with your thighs.
- Press the dumbbells over your higher chest till your arms are straight and your elbows are locked.
- Decrease the dumbbells to the beginning place.
5. Dip
The dip is a incredible higher physique push train because it trains all of your pushing muscle groups concurrently. What’s extra, when you use a dip belt, it means that you can use heavy weights safely, which is necessary for gaining muscle and power.
The best way to:
- For those who’re utilizing a dip belt, wrap the chain round your waist, add the specified quantity of weight to the chain, and fasten the carabiner.
- Seize each handles of a dip station, then press your self up by straightening your arms and gently leaping off the bottom so your arms are straight and supporting your total physique weight.
- Bend your knees to maintain your ft from touching the bottom, then decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
- Reverse the motion and return to the beginning place.
6. Shut-Grip Bench Press
Whereas the close-grip bench press trains all of your pushing muscle groups, it’s a very efficient higher physique push day train for constructing triceps mass and power.
The best way to:
- Lie on a flat bench and place your ft flat on the ground.
- Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Grip the barbell with a shoulder-width grip or barely narrower and unrack the barbell.
- Decrease the barbell to your decrease chest, maintaining your elbows tucked 2-to-4 inches out of your sides.
- Press the bar again to the beginning place.
7. Standing Overhead Press
Along with enhancing upper-body power and shoulder, triceps, and higher chest dimension, the overhead press develops your whole-body steadiness and coordination.
The best way to:
- Set a barbell in a rack on the identical top as your higher chest.
- Grip the bar with a shoulder-width grip and your palms dealing with away from you.
- Unrack the barbell, step backward, and plant your ft simply outdoors of shoulder width.
- Push the bar towards the ceiling till your arms are straight.
- Reverse the motion and return to the beginning place.
8. Seated Overhead Press
The seated overhead press trains your shoulders, triceps, and higher chest just like the standing variation. Nevertheless, as a result of the seated overhead press doesn’t require as a lot full-body coordination, you’ll be able to carry heavier weights and progress quicker, which is usually higher for muscle progress.
The best way to:
- Arrange an upright bench in a squat rack or use a seated barbell overhead press station.
- Set a barbell within the rack at about shoulder top when standing.
- Sit down and grip the bar with a shoulder-width grip and your palms dealing with away from you.
- Unrack the barbell and decrease it to your collarbone.
- Press the bar towards the ceiling and return to the beginning place.
9. Shoulder Press
The dumbbell shoulder press trains the aspect and rear delts extra successfully than barbell overhead press variations, making it a incredible train for growing “3D” delts.
The best way to:
- Sit on an upright bench and maintain a dumbbell in every hand, resting them in your thighs.
- Hoist the dumbbells up so that you’re holding them simply above your shoulders together with your palms dealing with away from you.
- Press the dumbbells towards the ceiling till your arms are straight.
- Decrease the dumbbells and return to the beginning place.
10. Arnold Press
The Arnold press emphasizes your aspect delts greater than different overhead urgent variations, making it a wonderful higher physique push train for constructing balanced shoulders.
The best way to:
- Sit on an upright bench and maintain a dumbbell in every hand, resting them in your thighs.
- Hoist the dumbbells up so that you’re holding them simply in entrance of your shoulders together with your palms dealing with you.
- Press the dumbbells straight overhead whereas rotating your wrists till your arms are straight and your palms are dealing with away from you.
- Reverse the motion and return to the beginning place.
11. Triceps Pushdown
The triceps pushdown trains all three heads of the triceps, however by keeping your elbows barely behind your physique, it emphasizes the lengthy head. That is necessary as a result of the urgent workout routines talked about above don’t prepare the lengthy head as successfully as they do the opposite heads of the triceps.
The best way to:
- Set the pulley on a cable machine to barely above head top and fix the rope and straight bar deal with.
- Stand upright or lean barely ahead (you’ll be able to undertake a staggered stance if it helps you steadiness), seize one finish of the deal with in every hand, and push it downward by straightening your elbows.
- As soon as your arms are straight and at your sides, reverse the motion and return to the beginning place.
12. Overhead Triceps Extension
Whereas the overhead triceps extension trains your complete triceps, it trains the lengthy head when fully stretched, making it incredible for constructing higher arm mass.
The best way to:
- Sit up on a bench.
- Grip one finish of a dumbbell utilizing each palms and carry it overhead so your arms are straight. Your palms must be flat towards the tip of the dumbbell and dealing with the ceiling.
- Decrease the burden till it’s behind your head by bending your elbows, then straighten your arms and return to the beginning place.
13. Mendacity Triceps Extension (“Skullcrusher”)
The skullcrusher is an excellent train for coaching all elements of the triceps, guaranteeing you’ve got outlined, proportional higher arms. To shift the emphasis to the triceps lengthy head, decrease the bar excessive of your head till it virtually touches the bench on the backside of every rep.
The best way to:
- Whereas mendacity on a flat bench, maintain an EZ Bar above your chest with a shoulder-width grip.
- Deliver the bar right down to your brow by bending on the elbow, then reverse the motion to return to the beginning place.
14. Dumbbell Facet Lateral Elevate
The dumbbell side lateral raise isolates the “aspect delts”, which is essential for growing full, broad shoulders.
The best way to:
- Rise up straight with a dumbbell in every hand.
- Elevate the dumbbells out to your sides till your higher arms are parallel to the ground.
- Reverse the motion and return to the beginning place.
+ Scientific References
- Schoenfeld, Brad J, and Jozo Grgic. “Effects of Range of Motion on Muscle Development during Resistance Training Interventions: A Systematic Review.” SAGE Open Medicine, vol. 8, no. 8, Jan. 2020, p. 205031212090155, https://doi.org/10.1177/2050312120901559.
- Oranchuk, Dustin J., et al. “Isometric Training and Long-Term Adaptations: Effects of Muscle Length, Intensity, and Intent: A Systematic Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 29, no. 4, 13 Jan. 2019, pp. 484–503, onlinelibrary.wiley.com/doi/full/10.1111/sms.13375, https://doi.org/10.1111/sms.13375.
- Bloomquist, K., et al. “Effect of Range of Motion in Heavy Load Squatting on Muscle and Tendon Adaptations.” European Journal of Applied Physiology, vol. 113, no. 8, 20 Apr. 2013, pp. 2133–2142, link.springer.com/article/10.1007%2Fs00421-013-2642-7, https://doi.org/10.1007/s00421-013-2642-7.
- Raizada, Shiny , and Amritashish Bagchi. Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid during Two Variations of Dumbbell Shoulder Press Exercise. Oct. 2017, www.researchgate.net/publication/322132613_Comparison_among_the_EMG_Activity_of_the_Anterior_Deltoid_and_Medial_Deltoid_During_Two_Variations_of_Dumbbell_Shoulder_Press_Exercise, http://dx.doi.org/10.5958/0976-5506.2017.00411.9.
- Kholinne, Erica, et al. “The Different Role of Each Head of the Triceps Brachii Muscle in Elbow Extension.” Acta Orthopaedica et Traumatologica Turcica, vol. 52, no. 3, 1 May 2018, pp. 201–205, www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/, https://doi.org/10.1016/j.aott.2018.02.005.
- Landin, Dennis, and Melissa Thompson. “The Shoulder Extension Function of the Triceps Brachii.” Journal of Electromyography and Kinesiology, vol. 21, no. 1, Feb. 2011, pp. 161–165, https://doi.org/10.1016/j.jelekin.2010.09.005.
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