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The push is probably the first thing people imagine when they think "strength training". Think push-ups, bench presses, overhead presses, gymnastics dips, and so on. This move involves using mainly your shoulders, triceps, chest and core muscles to push an object away from you (or you away from an object).
Pushing is one of the essential upper body movements and, if done correctly, can work a huge amount of upper body muscles. Pushing exercises exist in different planes of movement - meaning you can push different directions and with different variations.
You can push straight out in front (like a push-up), overhead (like a shoulder press), downward (like a dip), or at an angle (like an incline press). Each variation activates mostly the same muscles, but can stress them differently.
For example, the more overhead a press variation is, the more shoulder work is required, whereas a downward angle like dips may recruit more triceps and chest. Picking the right pressing variation is largely dependent on your goals. Also keep in mind that not all shoulders are created equal. Some people's shoulders do not like pushing overhead - it may cause pain and damage the shoulders. Your needs will vary.
Pushing is important, but like any exercise, proper form should be observed.
Here are a few of my favorite pushing variations that you can do to get the most benefit with minimal equipment - and keep your shoulders happy.
Push-up
The classic. It will forever be one of the most essential exercises. It's also often underappreciated. It's extremely effective for size and strength, and can be done at different angles, or set & rep schemes, depending on your needs.
Don't skip this one - even if you're an advanced exerciser. If you can't do at least 20 strict push-ups with good form (in the video), then you owe it to yourself to work on it.
One-Arm Landmine Press
I'm not a huge fan of pressing straight overhead. Some shoulders can handle it just fine, but for the majority of my clients (and you, probably), pushing overhead can cause more issues than its worth.
Instead, I recommend pushing at an angle. This hits the shoulders without any damage to the joint or unneeded stress on the lower back. Bonus points for doing it one arm at a time - you get extra core work. All you need is a barbell and a corner (or a weight plate). You can also do this exercise while kneeling for even more ab work.
Dumbbell Press
This one shouldn't be a surprise. Everyone knows it - or at least knows OF it. The dumbbell press is a staple of modern strength and conditioning. But I definitely recommend it over barbell bench pressing for several reasons.
First, you get more stabilization work with dumbbells which is great for athletic development and sport performance. Second, most people get a more natural and painless range of motion. I have nothing against barbell bench pressing, but for most people using dumbbells are a superior choice.
That's Not All
Pressing variations are limitless. It all depends on the equipment you have on hand, your fitness goals, and your imagination. The three options above are the ones I would start with most people, as you get the most reward for your effort. But if there are other variations you know and love, by all means do them!
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