10 Power-Packed Push Upper Body Exercises to Build Muscle and Burn Fat Fast

Discover 10 effective push upper body exercises to sculpt your physique. Learn proper form, variations, and expert tips to maximize muscle growth and fat burning.

Quick Overview: Top 10 push upper body exercises:

1. Bench Press
2. Push-Ups
3. Overhead Press
4. Dips
5. Incline Bench Press
6. Landmine Press
7. Cable Flyes
8. Close-Grip Bench Press
9. Medicine Ball Chest Pass
10. Plyometric Push-Ups

Are you ready to transform your upper body and supercharge your fat-burning potential? As a fitness enthusiast and certified personal trainer, I’ve spent years perfecting my push upper body exercises routine. Today, I’m eager to share my top 10 power-packed moves that will help you build impressive muscle and torch fat faster than ever before.

Why Focus on Push Upper Body Exercises?

Before we dive into the exercises, let’s quickly discuss why push upper body exercises are crucial for your fitness journey:

1. Engage several muscle groups at once
2. Enhance testosterone levels to promote muscle development
3. Increase overall upper body strength and performance
4. Enhance athletic performance
5. Accelerate metabolism for efficient fat-burning

Top Ten Push Upper Body Exercises

Now, let’s explore the 10 push upper body exercises that will revolutionize your workout routine.

1. Bench Press: The King of Push Upper Body Exercises

The bench press is a classic for a reason. It’s one of the most effective push upper body exercises for building chest, shoulder, and triceps strength.

How to perform:

1. Position yourself on a flat bench, ensuring your feet are planted firmly on the floor.
2. Hold the barbell with a grip slightly wider than your shoulders.
3. Bring the bar down to your chest, maintaining a 45-degree angle with your elbows.
4. Push the barbell back up to the initial position.
5. Perform 3-4 sets, aiming for 8-12 reps each set.

Pro tip: I’ve found that focusing on squeezing my chest muscles at the top of the movement significantly improves muscle activation and growth.

Variations to try:

• Dumbbell bench press
• Smith machine bench press
• Resistance band bench press

2. Push-Ups: The Ultimate Bodyweight Push-Upper Body Exercise

Push-ups are incredibly versatile and effective push upper body exercises that you can do anywhere, anytime.

How to perform:

1. Begin in a plank stance with your hands placed slightly wider than shoulder-width.
2. Lower your body until your chest is just above the ground.
3. Push yourself back up to the initial position.
4. Repeat for 3-4 sets of 15-20 repetitions

My experience: I could barely do 10 push-ups when I first started. Now, I incorporate various push-up styles into every push upper body exercise routine for maximum muscle engagement.

Challenging variations:

• Diamond push-ups
• Clap push-ups
• Decline push-ups

3. Overhead Press: Sculpt Boulder Shoulders

The overhead press is fundamental for developing impressive shoulders in your push-upper body exercises routine.

How to perform:

1. Stand with your feet shoulder-width apart, holding a barbell at shoulder level.
2. Push the bar overhead until your arms are completely extended.
3. Gradually lower the bar back to the starting position.
4. Repeat for 3-4 sets of 8-10 repetitions

Safety tip: I’ve learned to avoid arching my back during this exercise. Keeping my core tight helps me maintain proper form and protects my lower back.

Variations to try:

• Dumbbell overhead press
• Landmine press
• Arnold press

4. Dips: The Ultimate Triceps Builder

Dips are one of the most effective push upper body exercises for targeting your triceps and lower chest.

How to perform:

1. Position yourself between parallel bars or on a dip station
2. Support your body with arms fully extended
3. Bend your elbows to lower your body until they form a 90-degree angle.
4. Push yourself back up to the initial position.
5. Perform 3-4 sets, aiming for 10-15 reps each set.

My experience: I’ve found that keeping my elbows close to my body helps isolate the triceps and maximize the effectiveness of this exercise.

Variations to try:

• Bench dips
• Weighted dips
• Ring dips

5. Incline Bench Press: Upper Chest Emphasis

The incline bench press is an excellent addition to your push upper body exercises arsenal, targeting the often-neglected upper chest.

How to perform:

1. Adjust the bench to an angle between 30-45 degrees.
2. Lie back on the bench, ensuring your feet are planted firmly on the floor.
3. Hold the barbell with a grip slightly wider than your shoulders.
4. Lower the barbell to your upper chest.
5. Push the barbell back up to the starting position.
6. Perform 3-4 sets, aiming for 8-12 reps each set.

Pro tip: I focus on squeezing my upper chest at the top of the movement for maximum muscle activation.

Variations to try:

• Dumbbell incline press
• Smith machine incline press
• Resistance band incline press

6. Landmine Press: Shoulder-Safe Push Upper Body Exercise

The landmine press is an excellent alternative for those who find traditional overhead presses uncomfortable or challenging.

How to perform:

1. Set up a barbell in a landmine attachment or corner
2. Stand with feet shoulder-width apart, holding the end of the barbell at shoulder height
3. Press the barbell up and away from your body
4. Lower the barbell back to the starting position with control
5. Repeat for 3-4 sets of 10-12 repetitions per arm

Why I love it: The landmine press allows for a natural pressing arc, reducing shoulder strain while still providing an effective push for upper body exercise.

7. Cable Flyes: Constant Tension for Maximum Chest Gains

Cable flies are an excellent addition to your push upper body exercises routine, providing constant tension throughout the movement.

How to perform:

1. Stand between two cable machines with handles set at chest height
2. Grab the handles and step forward, keeping a slight bend in your elbows
3. Bring your hands together in front of your chest, squeezing your pecs
4. Slowly return to the starting position, maintaining tension
5. Repeat for 3-4 sets of 12-15 repetitions

Pro tip: I like to pause for a second at the point of maximum contraction to feel the chest muscles working.

Variations to try:

• Incline cable flyes
• Decline cable flyes
• Single-arm cable flyes

8. Close-Grip Bench Press: Triceps-Focused Push Upper Body Exercise

The close-grip bench press is an excellent exercise for targeting your triceps while still engaging your chest and shoulders.

How to perform:

1. Lie on a flat bench with your feet firmly on the ground
2. Grip the barbell with hands about shoulder-width apart
3. Lower the bar to your lower chest
4. Push the barbell back up to the initial position.
5. Perform 3-4 sets, aiming for 8-12 reps each set.

My experience: I’ve found that this exercise has significantly improved my triceps strength and overall pressing power.

9. Medicine Ball Chest Pass: Explosive Push Upper Body Exercise

The medicine ball chest pass is a successful way to add some explosive power to your push upper body exercises routine.

How to perform:

1. Stand about 3-5 feet away from a wall, holding a medicine ball at chest height
2. Explosively throw the ball against the wall
3. Catch the ball as it rebounds and immediately throw it again
4. Repeat for 3-4 sets of 10-15 repetitions

Why I love it: This exercise not only builds strength but also improves your explosive power, which is crucial for many sports and activities.

10. Plyometric Push-Ups: Advanced Push Upper Body Exercise

Plyometric push-ups are an advanced variation that will challenge even the most seasoned fitness enthusiasts.

How to perform:

1. Start in a standard push-up position
2. Lower your body as you would in a normal push-up
3. Explosively push up so that your hands leave the ground
4. Land softly and immediately go into the next repetition
5. Repeat for 3-4 sets of 8-10 repetitions

Pro tip: Focus on quality over quantity with this exercise. It’s better to do fewer reps with proper form than to sacrifice technique for more repetitions.

Putting It All Together: Your Push Upper Body Exercises Routine

Now that we’ve covered all 10 power-packed push upper body exercises, here’s a sample routine you can try:

1. Bench Press: 4 sets of 8-10 reps
2. Push-Ups: 3 sets of 15-20 reps
3. Overhead Press: Perform 3 sets of 8-10 repetitions
4. Dips: Complete 3 sets of 10-12 repetitions
5. Incline Bench Press: Do 3 sets of 10-12 repetitions
6. Cable Flyes: Execute 3 sets of 12-15 repetitions
7. Close-Grip Bench Press: Perform 3 sets of 10-12 repetitions
8. Medicine Ball Chest Pass: Complete 3 sets of 12-15 repetitions
9. Plyometric Push-Ups: Do 3 sets of 8-10 repetitions

Remember to warm up properly before your push upper body exercises routine and cool down afterward. Listen to your body and adjust the weights and repetitions as needed.

Frequently Asked Questions: push upper body exercises

 

What is a push day for the upper body?

A push day for the upper body focuses on exercises that involve pushing movements, primarily targeting the chest, shoulders, and triceps. It typically includes push upper body exercises like bench presses, overhead presses, push-ups, and dips.

Which of the following is an upper-body push exercise?

Common push upper body exercises include:

• Bench press
• Overhead press
• Push-ups
• Dips
• Incline bench press
• Chest flyes

All these exercises involve pushing movements that primarily target the chest, shoulders, and triceps.

What is the best push exercise?

The best push upper body exercise varies depending on individual goals and fitness levels. However, compound movements like the bench press and overhead press are often considered among the most effective because of their ability to engage multiple muscle groups simultaneously and allow for heavy loading.

What is a push vs pull upper body workout?

Push and pull upper body workouts target different muscle groups:

Push upper body exercises involve pushing movements and primarily target:

• Chest
• Shoulders
• Triceps

Pull upper body exercises involve pulling movements and primarily target:

• Back
• Biceps
• Rear deltoids

Combining both push and pull exercises in your routine ensures balanced muscle development and helps prevent imbalances that could lead to injury.

Conclusion

Thank you for reading this comprehensive guide to power-packed push upper body exercises. By incorporating these 10 exercises into your routine, you’ll be well on your way to building impressive muscle, burning fat, and achieving your fitness goals. Remember to stay consistent, focus on proper form, and progressively increase the challenge as you get stronger.

Recommended Reading

• Best Nutrition for Abs: Top 10 Foods for a Chiseled Core
• Easy but Effective Workout Routines: 20 Ways to Sweat Smart, Not Hard