Movement Library
Push Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
11 movements
Wall Push-Up
Beginner
Hands on the wall at shoulder height, body in one straight line.
Band Overhead Press
Easy
Stand on the band and press the handles straight overhead.
Incline Push-Up
Easy
Hands on the chair seat, body straight from head to heels.
Knee Push-Up
Easy
From your knees, keep a straight line from head to hips.
Scapular Push-Up
Easy
In a straight-arm plank, pinch your shoulder blades together, then push them apart.
Chair Dip
Moderate
Hands on the chair edge, lower your hips by bending your elbows straight back.
Dumbbell Shoulder Press
Moderate
Press the dumbbells from your shoulders straight overhead.
Push-Up
Moderate
Brace your core so your body moves as one straight line.
Diamond Push-Up
Hard
Form a diamond with your thumbs and index fingers under your chest.
Pike Push-Up
Hard
From a hips-high pike, bend your elbows to lower the top of your head toward the floor.
Wall Handstand Hold
Advanced
Walk your feet up the wall until your body is close to vertical.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.