Building a strong, muscular upper body is essential for both aesthetics and functional strength. To maximise your gains, focusing on push exercises, which target the chest, shoulders, and triceps, is key.
Push exercises are fundamental for developing pressing strength, which translates into improved athletic performance, enhanced posture, and a well-balanced physique. In this article, we will break down the five best upper body push exercises that deliver massive muscle growth and strength. Each of these exercises is backed by science, ensuring you get results efficiently and safely.
Why Focus on Push Exercises?
Push movements are compound exercises that engage multiple muscle groups, making them incredibly efficient for strength training and hypertrophy. These exercises stimulate growth in large muscle groups such as the pectorals, deltoids, and triceps. Additionally, compound movements increase testosterone production, which is crucial for muscle growth (Kraemer et al., 1990). By incorporating the right push exercises into your routine, you’ll be able to lift more weight and stimulate greater hypertrophy over time.
1. Barbell Bench Press
The barbell bench press is widely regarded as one of the most effective upper body exercises for muscle gain and strength. It primarily targets the pectorals but also engages the triceps and anterior deltoids, making it a comprehensive push movement.
Why It Works
A 2012 study by Duffey and Challis demonstrated that the barbell bench press activates both the pectoralis major and triceps brachii more significantly than other variations of the bench press. The heavy load used in this exercise also promotes increased mechanical tension, which is a key factor in muscle hypertrophy (Schoenfeld, 2010).
Execution
- Lie flat on a bench with your feet firmly on the ground.
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Lower the bar slowly to your chest, keeping your elbows at about a 45-degree angle.
- Press the bar back up to the starting position, locking out your elbows at the top.
Benefits
The barbell bench press allows you to progressively overload your chest muscles with heavier weights, making it an excellent choice for building mass. The movement also improves your pressing strength, which translates well to other exercises like push-ups and dips.
2. Overhead Press
The overhead press, or military press, is a key upper body push exercise that targets the shoulders, triceps, and upper chest. This exercise not only builds shoulder strength but also enhances stability and core engagement due to the standing position.
Why It Works
A study published in the Journal of Strength and Conditioning Research (Saeterbakken & Fimland, 2013) found that the overhead press stimulates the anterior deltoids to a greater degree than most other shoulder exercises. Moreover, the involvement of stabilising muscles in the core and lower body makes this exercise valuable for overall strength development.
Execution
- Stand with your feet shoulder-width apart and hold a barbell at shoulder height with an overhand grip.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back down to shoulder height in a controlled manner.
Benefits
The overhead press strengthens the deltoids, triceps, and upper chest while also improving core stability. It’s an excellent choice for increasing overall shoulder size and strength. Additionally, the functional aspect of pressing overhead translates to improved performance in everyday activities and athletic movements.
3. Dips
Dips are an excellent bodyweight exercise that primarily targets the triceps, pectorals, and anterior deltoids. As a compound movement, dips recruit multiple muscle groups and are highly effective for building upper body mass and strength.
Why It Works
According to a 2005 study by Lehman, Hoda, and Oliver, dips activate the triceps more effectively than many other triceps-focused exercises, such as the triceps pushdown. The added challenge of lifting your body weight (or additional weight with a dip belt) creates significant mechanical tension, promoting muscle growth (Schoenfeld, 2010).
Execution
- Start by gripping parallel bars with your arms fully extended and your body suspended in the air.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
Benefits
Dips are versatile and can be performed with minimal equipment. You can increase resistance by adding weight with a dip belt, making them scalable for different strength levels. Dips also target multiple upper body muscles, making them a valuable addition to any push-day routine.
4. Dumbbell Bench Press
The dumbbell bench press is a variation of the barbell bench press that offers several unique benefits. By using dumbbells, you increase the range of motion and engage more stabiliser muscles, particularly in the shoulders.
Why It Works
Research has shown that the dumbbell bench press activates the pectoral muscles similarly to the barbell variation but with added recruitment of stabiliser muscles (Trebs et al., 2010). This increased muscle activation can lead to improved muscle symmetry and strength development over time.
Execution
- Lie on a flat bench with a dumbbell in each hand, positioned just above your chest.
- Press the dumbbells upwards until your arms are fully extended.
- Slowly lower the dumbbells back down to your chest, maintaining control throughout the movement.
Benefits
The dumbbell bench press improves muscle balance and symmetry due to the independent movement of each arm. It also allows for a greater range of motion, which can enhance muscle activation and lead to greater hypertrophy.
5. Incline Bench Press
The incline bench press is a variation of the bench press that shifts the emphasis to the upper pectoral muscles. This exercise is crucial for building a well-rounded chest and creating an aesthetically pleasing upper body.
Why It Works
A study by Glass and Armstrong (1997) found that the incline bench press activates the clavicular head of the pectoralis major more effectively than the flat bench press. This makes it an essential movement for those looking to develop the upper chest.
Execution
- Set an adjustable bench to a 30-45 degree incline.
- Grip the barbell slightly wider than shoulder-width and press the bar up.
- Lower the barbell to your upper chest, then press it back to the starting position.
Benefits
The incline bench press targets the upper portion of the chest, helping you achieve a fuller, more balanced chest development. This exercise also engages the shoulders and triceps, making it a well-rounded upper body push movement.
How to Maximise Muscle Gain from Push Exercises
While performing the right exercises is crucial, maximising muscle gain and strength requires a holistic approach. Here are some strategies to optimise your push workouts:
Progressive Overload
Progressive overload is the principle of gradually increasing the weight, reps, or intensity of your exercises to continually challenge your muscles. Research by Mangine et al. (2015) suggests that progressive overload is one of the most effective ways to stimulate muscle growth. When training with push exercises, ensure that you’re regularly increasing the load to drive adaptation.
Volume and Frequency
Training volume (sets x reps x weight) is a critical factor in muscle growth. A meta-analysis by Schoenfeld et al. (2016) demonstrated that higher training volumes lead to greater hypertrophy. For optimal results, aim for 3-4 sets of 8-12 reps per exercise, targeting each muscle group twice per week.
Nutrition and Recovery
Muscle growth occurs during recovery, not just in the gym. Adequate protein intake is essential, with evidence suggesting that consuming 1.6-2.2 grams of protein per kilogram of body weight per day is ideal for muscle growth (Phillips, 2014). Additionally, ensure you’re getting sufficient sleep and managing stress, both of which are crucial for recovery and long-term progress.
Conclusion
To build massive muscle and strength, focusing on upper body push exercises is essential. The barbell bench press, overhead press, dips, dumbbell bench press, and incline bench press are some of the most effective movements you can incorporate into your routine. These exercises target the key muscle groups of the chest, shoulders, and triceps, ensuring balanced development and improved functional strength. Remember, consistency, progressive overload, and proper recovery are the keys to long-term success.
Key Takeaways Table
| Exercise | Target Muscles | Benefits |
|---|---|---|
| Barbell Bench Press | Chest, triceps, shoulders | Builds pressing strength and overall upper body mass |
| Overhead Press | Shoulders, triceps, upper chest | Enhances shoulder strength and core stability |
| Dips | Triceps, chest, shoulders | Effective for building triceps and chest with bodyweight |
| Dumbbell Bench Press | Chest, triceps, shoulders | Improves muscle balance and range of motion |
| Incline Bench Press | Upper chest, triceps, shoulders | Targets upper chest for a fuller, well-rounded chest |
Bibliography
- Duffey, M.J. and Challis, J.H., 2012. Vertical and horizontal forces generated by the barbell during the bench press. Journal of Strength and Conditioning Research, 26(7), pp.1808-1815.
- Glass, S.C. and Armstrong, T., 1997. Electromyographical activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, 11(3), pp.163-167.
image sources
- Nick-Delgrande-WZA: PNP Supplements
