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.

SOURCE·Published exercise references·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·REVIEWED JUL 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 →

SOURCE·Published exercise references·ATTRIBUTION BY JOINT ACTION·REVIEWED JUL 2026

Every push movement

Push exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Incline Machine Press	Chest	Machine	Beginner
Incline Push-Up	Chest	Bodyweight + Bench	Beginner
Knee Push-Up	Chest	Bodyweight	Beginner
Machine Chest Press	Chest	Machine	Beginner
Machine Shoulder Press	Front deltoid	Machine	Beginner
Resistance Band Chest Press	Chest	Resistance band	Beginner
Resistance Band Overhead Press	Front deltoid	Resistance band	Beginner
Wall Push-Up	Chest	Bodyweight	Beginner
Assisted Dip	Triceps	Machine	Beginner
Bench Dip	Triceps	Bench + Bodyweight	Beginner
Close-Grip Push-Up	Triceps	Bodyweight	Beginner
Decline Dumbbell Press	Chest	Dumbbells + Bench	Beginner
Decline Push-Up	Chest	Bodyweight + Box or step	Beginner
Dumbbell Bench Press	Chest	Dumbbells + Bench	Beginner
Dumbbell Floor Press	Chest	Dumbbells	Beginner
Incline Dumbbell Press	Chest	Dumbbells + Bench	Beginner
Landmine Press	Front deltoid	Landmine + Barbell	Beginner
Neutral-Grip Dumbbell Press	Chest	Dumbbells + Bench	Beginner
Push-Up	Chest	Bodyweight	Beginner
Seated Dumbbell Shoulder Press	Front deltoid	Dumbbells + Bench	Beginner
Smith Machine Bench Press	Chest	Smith machine + Bench	Beginner
Smith Machine Incline Press	Chest	Smith machine + Bench	Beginner
Smith Machine Shoulder Press	Front deltoid	Smith machine + Bench	Beginner
Standing Dumbbell Shoulder Press	Front deltoid	Dumbbells	Beginner
Tempo Push-Up	Chest	Bodyweight	Beginner
Wide-Grip Push-Up	Chest	Bodyweight	Beginner
Arnold Press	Front deltoid	Dumbbells + Bench	Intermediate
Band-Resisted Push-Up	Chest	Bodyweight + Resistance band	Intermediate
Barbell Bench Press	Chest	Barbell + Bench	Intermediate
Barbell Floor Press	Triceps	Barbell	Intermediate
Close-Grip Bench Press	Triceps	Barbell + Bench	Intermediate
Decline Barbell Bench Press	Chest	Barbell + Bench	Intermediate
Deficit Push-Up	Chest	Bodyweight + Dumbbells	Intermediate
Diamond Push-Up	Triceps	Bodyweight	Intermediate
Hindu Push-Up	Chest	Bodyweight	Intermediate
Incline Barbell Bench Press	Chest	Barbell + Bench	Intermediate
Kettlebell Overhead Press	Front deltoid	Kettlebell	Intermediate
Pike Push-Up	Front deltoid	Bodyweight	Intermediate
Push-Up with Shoulder Tap	Chest	Bodyweight	Intermediate
Seated Barbell Overhead Press	Front deltoid	Barbell + Bench	Intermediate
Single-Arm Dumbbell Bench Press	Chest	Dumbbells + Bench	Intermediate
Single-Arm Dumbbell Overhead Press	Front deltoid	Dumbbells	Intermediate
Single-Arm Landmine Press	Front deltoid	Landmine + Barbell	Intermediate
Spiderman Push-Up	Chest	Bodyweight	Intermediate
Staggered-Hand Push-Up	Chest	Bodyweight	Intermediate
Standing Barbell Overhead Press	Front deltoid	Barbell	Intermediate
TRX Push-Up	Chest	Suspension trainer + Bodyweight	Intermediate
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	Front deltoid	Barbell	Advanced
Triceps Dip	Triceps	Dip bars + Bodyweight	Advanced
Z Press	Front deltoid	Barbell + Dumbbells	Advanced
Handstand Push-Up	Front deltoid	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.ലഞ്ച്Split-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.IsolationOne 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 sources 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.

SOURCE·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·REVIEWED JUL 2026

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