Movement pattern

The push pattern

Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.

The shape of the movement

57MOVEMENTS

Every push is elbow extension plus shoulder flexion or horizontal adduction, so the chest, front deltoid and triceps always share the work. Which one leads depends on the angle: the flatter the torso, the more chest; the more upright, the more front deltoid.

36 of the 57 run without a gym. A pattern with no home version in it is a pattern you will skip.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

How a movement lands in the push pattern

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.ATTRIBUTION BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Every push movement

Push exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Incline Machine Press	Chest	Machine	ಆರಂಭಿಕ
Incline Push-Up	Chest	Bodyweight + Bench	ಆರಂಭಿಕ
Knee Push-Up	Chest	Bodyweight	ಆರಂಭಿಕ
Machine Chest Press	Chest	Machine	ಆರಂಭಿಕ
Machine Shoulder Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Machine	ಆರಂಭಿಕ
Resistance Band Chest Press	Chest	Resistance band	ಆರಂಭಿಕ
Resistance Band Overhead Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Resistance band	ಆರಂಭಿಕ
Wall Push-Up	Chest	Bodyweight	ಆರಂಭಿಕ
Assisted Dip	ಟ್ರೈಸೆಪ್ಸ್	Machine	ಆರಂಭಿಕ
Bench Dip	ಟ್ರೈಸೆಪ್ಸ್	Bench + Bodyweight	ಆರಂಭಿಕ
Close-Grip Push-Up	ಟ್ರೈಸೆಪ್ಸ್	Bodyweight	ಆರಂಭಿಕ
Decline Dumbbell Press	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Decline Push-Up	Chest	Bodyweight + Box or step	ಆರಂಭಿಕ
Dumbbell Bench Press	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Dumbbell Floor Press	Chest	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Incline Dumbbell Press	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Landmine Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Landmine + Barbell	ಆರಂಭಿಕ
Neutral-Grip Dumbbell Press	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Push-Up	Chest	Bodyweight	ಆರಂಭಿಕ
Seated Dumbbell Shoulder Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Dumbbells + Bench	ಆರಂಭಿಕ
Smith Machine Bench Press	Chest	Smith machine + Bench	ಆರಂಭಿಕ
Smith Machine Incline Press	Chest	Smith machine + Bench	ಆರಂಭಿಕ
Smith Machine Shoulder Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Smith machine + Bench	ಆರಂಭಿಕ
Standing Dumbbell Shoulder Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Tempo Push-Up	Chest	Bodyweight	ಆರಂಭಿಕ
Wide-Grip Push-Up	Chest	Bodyweight	ಆರಂಭಿಕ
Arnold Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Dumbbells + Bench	ಮಧ್ಯಮ
Band-Resisted Push-Up	Chest	Bodyweight + Resistance band	ಮಧ್ಯಮ
Barbell Bench Press	Chest	Barbell + Bench	ಮಧ್ಯಮ
Barbell Floor Press	ಟ್ರೈಸೆಪ್ಸ್	Barbell	ಮಧ್ಯಮ
Close-Grip Bench Press	ಟ್ರೈಸೆಪ್ಸ್	Barbell + Bench	ಮಧ್ಯಮ
Decline Barbell Bench Press	Chest	Barbell + Bench	ಮಧ್ಯಮ
Deficit Push-Up	Chest	Bodyweight + Dumbbells	ಮಧ್ಯಮ
Diamond Push-Up	ಟ್ರೈಸೆಪ್ಸ್	Bodyweight	ಮಧ್ಯಮ
Hindu Push-Up	Chest	Bodyweight	ಮಧ್ಯಮ
Incline Barbell Bench Press	Chest	Barbell + Bench	ಮಧ್ಯಮ
Kettlebell Overhead Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Kettlebell	ಮಧ್ಯಮ
Pike Push-Up	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Bodyweight	ಮಧ್ಯಮ
Push-Up with Shoulder Tap	Chest	Bodyweight	ಮಧ್ಯಮ
Seated Barbell Overhead Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Barbell + Bench	ಮಧ್ಯಮ
Single-Arm Dumbbell Bench Press	Chest	Dumbbells + Bench	ಮಧ್ಯಮ
Single-Arm Dumbbell Overhead Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	ಡಂಬೆಲ್‌ಗಳು	ಮಧ್ಯಮ
Single-Arm Landmine Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Landmine + Barbell	ಮಧ್ಯಮ
Spiderman Push-Up	Chest	Bodyweight	ಮಧ್ಯಮ
Staggered-Hand Push-Up	Chest	Bodyweight	ಮಧ್ಯಮ
Standing Barbell Overhead Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Barbell	ಮಧ್ಯಮ
TRX Push-Up	Chest	Suspension trainer + Bodyweight	ಮಧ್ಯಮ
Archer Push-Up	Chest	Bodyweight	Advanced
Chest Dip	Chest	Dip bars + Bodyweight	Advanced
Clap Push-Up	Chest	Bodyweight	Advanced
Paused Bench Press	Chest	Barbell + Bench	Advanced
Pseudo Planche Push-Up	Chest	Bodyweight	Advanced
Push Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Barbell	Advanced
Triceps Dip	ಟ್ರೈಸೆಪ್ಸ್	Dip bars + Bodyweight	Advanced
Z Press	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Barbell + Dumbbells	Advanced
Handstand Push-Up	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Bodyweight	Advanced
One-Arm Push-Up	Chest	Bodyweight	Advanced

The other patterns

PullDrawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.SquatKnee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.HingeHip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.LungeSplit-stance and single-leg lower-body work, one leg clearly in front of the other.CarryHolding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.RotationTurning the trunk under load, or throwing and swinging across the body.BraceHolding the trunk still while something tries to bend, extend or twist it.ಐಸೊಲೇಶನ್One joint, one muscle group, no help from anywhere else.

The questions that come up on the floor

What is the push pattern?

Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press. Every push is elbow extension plus shoulder flexion or horizontal adduction, so the chest, front deltoid and triceps always share the work. Which one leads depends on the angle: the flatter the torso, the more chest; the more upright, the more front deltoid.

Which muscles does pushing train?

Across the 57 push exercises on this site, the prime movers are the chest, front deltoid, triceps. Which one leads depends on the angle and the equipment, not on the pattern alone.

How often should I train the push pattern?

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ಮೂಲಗಳು page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.MUSCLE ROLES ASSIGNED BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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