Still Not Seeing Results? Push Exercises That Actually Build Muscle

Looking to build a stronger, more defined upper body? Then it’s time to master your push exercises — a crucial part of any strength training program.

In this guide, you’ll learn:

• What upper body exercises are
• The muscles they target
• The best upper body exercises for muscle growth
• How to create your own push workout
• Tips for maximizing your results

What Are Push Exercises?

Upper Body exercises are strength training movements where you push weight away from your body. These moves typically work your:

• Chest
• Shoulders
• Triceps

They are the foundation of any Push Day in a push-pull-legs (PPL) routine, and essential for building upper body strength and size.

Muscles Engaged During Push Day Workouts

When you perform pushing movements, you target the following major muscle groups:

• Chest (Pectorals): Bench press, push-ups
• Shoulders (Deltoids): Overhead press, Arnold press
• Triceps: Dips, tricep pushdowns, close-grip bench press

Push exercises work these muscles in synergy, helping you improve strength, posture, and upper body definition.

Best Push Workouts (Gym & Home Options)

Chest Push Exercises

• Barbell Bench Press
• Dumbbell Press
• Push-Ups (Standard, Incline, Decline)
• Chest Press Machine

Shoulder Push Workouts

• Overhead Shoulder Press (Barbell or Dumbbell)
• Arnold Press
• Lateral Raises (isolation accessory)
• Seated Shoulder Press Machine

Triceps Push Exercises

• Triceps Dips
• Close-Grip Bench Press
• Overhead Triceps Extension
• Triceps Pushdowns (Cable)

Pro Tip: Focus on compound lifts first (like bench press and overhead press), then finish with isolation exercises for full muscle fatigue.

Benefits of The Upper Body Exercises

• Build Upper Body Strength
• Improve Muscle Definition
• Support Functional Movements (like pushing or lifting)
• Enhance Posture and Shoulder Stability
• Improve Athletic Performance in Sports

Whether your goal is muscle growth (hypertrophy), strength, or fat loss, push exercises are essential.

Who Should Do Chest, Shoulder and Tricep Workouts?

Push Workouts are ideal for:

• Beginners learning proper lifting form
• Intermediate gym-goers building size and strength
• Athletes needing upper-body power
• People following a PPL or upper/lower split

They can be done with bodyweight, dumbbells, barbells, or machines — making them adaptable to any fitness level or gym setup.

Final Thoughts on Push Workouts

If you’re serious about building a stronger upper body, push exercises should be a key part of your training routine. They target the chest, shoulders, and triceps — helping you gain muscle, boost strength, and improve performance.

Start with the basics, focus on form, and stay consistent. Your gains will push forward in no time.