6 Effective Upper Body Push Workout For Strength Training

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6 Effective Upper Body Push Workout

Upper Body Push Workout does not limit itself to simply some basic chest exercises, but rather engages all of your pushing processes. In a nutshell, anytime we execute any horizontal pushing, such as a barbell bench press (one of the Upper Body Push Workouts), we combine not just our chest muscles, but also a full pushing mechanism, which includes our Anterior Deltoid (Front Shoulders) and Triceps (Back of our Upper Arms). As a result, you should have a general understanding of the human body’s pushing process.

When discussing the upper body push workout, muscles such as the pectorals (chest), anterior deltoid (front shoulders), and triceps (back of your upper arms) are some of the agonists or main working muscles, but no action happens without a villain or an antagonist, so there are always some antagonist muscle groups as well.

For pushing movements, it is our human’s pulling mechanism that prevents us from performing, and vice versa. Muscle groups such as the latissimus dorsi, biceps, and posterior deltoid etc. An action is incomplete without a supporting role or a synergist (helping muscles). The forearm muscles are one example of a synergist group in the upper body push workout.

When it comes to aesthetics, most gym goers would never skip an upper body push workout session. Depending on your goal and intensity level, you must choose your rep range. For example, if an advanced level athlete is training for strength, he/she will keep his/her rep range as low as 4-6, whereas if that same athlete is completely inclined towards bodybuilding, he’ll increase the number of repetitions and it can be anywhere between 10-12 per set for optimal muscle hypertrophy.

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Some of the most common upper body push workout are:

Barbell Bench Press

Targets muscle groups: Pectoral Major(Chest), Triceps and Anterior Deltoid(Front shoulders)


Lie on a flat bench with your hands little wider than shoulder-width apart, gripping a barbell in an overhand grip. Pull your feet back and aim to form an arch between your hips and shoulder blades, then push your feet hard into the floor and press the weight straight up powerfully, then lower it in a controlled manner to the starting position.

To complete one repetition, make sure to push the barbell all the way down and contact your chest to the bottom. Before each repetition, exhale through your mouth and inhale through your nose, then hold your breath until the repetition is completed.

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Dumbbell Incline Chest Press

Targets muscle groups: Clavicular head of pectorals major(Upper Chest), Triceps and Anterior Deltoid(Front shoulders)

Place dumbbells over your front shoulders and push up until your arms are fully extended, then slowly descend your elbows back to the starting position. Maintain a bench angle of 30 degrees at all times. Before each repeat, exhale through your mouth and inhale through your nose, then hold your breath until the repetition is completed.

Upper Body Push Workout

Decline Dumbbell Presses

Targets muscle groups: Sternocostal head of Pectoral Major( Lower Chest), Triceps and Anterior Deltoid(Front shoulders)

Lie on a bench with a -15-degree decline angle and dumbbells in an overhand grip hands little wider than shoulder-width apart. For continual tension, ensure that the dumbbells’ pathways are straight and that the line of resistance matches the line of gravity.

Strongly press the weight straight up, then reduce it to the starting position in a controlled way.

Before each repeat, exhale through your mouth and inhale through your nose, then hold your breath until the repetition is completed.

Upper Body Push Workout

Overhead Press

Targets muscle groups: Triceps and Anterior Deltoid(Front shoulders)

Hold a barbell on your clavicle or collar bone, hands little wider than shoulder-width, with your feet shoulder-width apart. Straighten your arms and press the bar straight above, pushing your head forward. Keep your elbows close to your body to better engage your tricep muscles and make the movement simpler.

Before each repetition, exhale through your mouth and inhale through your nose, then hold your breath until the repetition is completed.

Upper Body Push Workout

Dumbbell Lateral Raises

Targets muscle groups: Medial head of the deltoid (Side shoulders)

Stand or sit with a dumbbell in each hand at your sides. Maintain a straight back, brace your core, and then gently lift the weights with an extended arm, making sure your elbows dominate in every single repetition, i.e., your elbows should always move over your wrist with a slight bend. Exhale through your mouth and inhale through your nose before every repetition and hold your breath until finished with a repetition.

Upper Body Push Workout

Tricep Cable Pushdowns

Targets muscle groups: Triceps and Anterior Deltoid(Front shoulders)

Grip the straight barbell attachment while facing a pulley cable system at shoulder level. To lift heavier weights, approach the exercise with a slight hip bend and engage your whole body as an one unit. Extend your arms down and turn your palms down at the bottom, with your elbows to your sides. Try moving your shoulder and elbow joint at the same time to make it a compound action rather than an isolated exercise. To eliminate any strain on your wrists, use a false thumb grip.

Throughout the exercise, keep your elbows close to your body. Before each repetition, exhale through your mouth and inhale through your nose, then hold your breath until the repetition is completed. 

Upper Body Push Workout

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