3 Push Movements You Should Be Doing To Improve Your Strength & Muscle Mass

If you're on a journey to improve your strength and muscle mass, you're probably already familiar with the importance of compound movements like the bench press, squat, and deadlift. But there's another set of exercises that are often overlooked but equally essential for well-rounded development – push movements.

Incorporating these three push movements into your workout routine can take your gains to the next level and help you achieve the strength and muscle mass you've been aiming for.

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In a Nutshell

Incorporating these three push movements into your workout routine will not only enhance your strength and muscle mass but also promote balanced development in your upper body. Remember to use proper form and progressively increase the resistance to continue seeing gains. A well-rounded training program that includes both push and pull movements is key to achieving your fitness goals. So, don't neglect these important push exercises and start reaping the benefits of improved strength and muscle mass today.

Push-ups are a simple yet highly effective bodyweight exercise that engages your chest, shoulders, triceps, and core. They can be performed virtually anywhere and offer a scalable challenge for all fitness levels.

Here's how to do push-ups:

• Start in a plank position with your hands slightly wider than shoulder-width apart.

• Lower your body until your chest touches the ground.

• Push yourself back up to the starting position, keeping your body in a straight line throughout the movement.

To increase the challenge and promote muscle growth, you can add variations like diamond push-ups, incline push-ups, or decline push-ups. These modifications target different muscle groups and help you avoid plateaus in your progress.

Dips are a fantastic push movement that mainly targets your chest and triceps. You can perform them on parallel bars, a dip station, or even using a sturdy set of chairs.

Here's how to do dips:

• Stand between the bars or chairs and grip them firmly.

• Lower your body by bending your arms until your shoulders are at or just below elbow level.

• Push your body back up to the starting position, extending your arms fully.

Dips allow for a wide range of resistance variations. You can make them more challenging by adding weight using a dipping belt or by performing them with a slow, controlled tempo. Dips are a fantastic way to build strength and muscle mass in your upper body.

The overhead press, also known as the military press, should be a staple in your strength and muscle-building program. This compound movement primarily targets your shoulders, triceps, and upper chest, but it also engages various stabilizing muscles throughout your body.

Here's how to do the overhead press:

• Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height with your palms facing forward.

• Press the weight overhead, extending your arms fully without locking your elbows.

• Lower the weight back to shoulder height, and repeat for your desired number of reps.

The overhead press not only helps you build impressive shoulder and triceps strength but also contributes to a well-rounded upper body.

2. Push-Ups

1. The Overhead Press (Military Press)

3. Dips