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.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·மறுபரிசீலனை ஜூலை 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 →

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

Every push movement

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

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

The people behind these sites

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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