Strength - Home Strength Toolbox

Believe it or not, of the big three lifts, the bench press is my absolute favorite! I find the technical aspect the most intriguing. What's a push exercise? As the push name suggests, it's a pushing movement that typically involves the chest, shoulders, and triceps. Most push exercises contain "push" or "press" in the exercise name. Keep reading for detailed explanations and demonstrations of 13 push exercises. For those interested in following a Push Pull Leg routine for strength training of all the major muscle groups with sufficient recovery, check out the Ultimate Beginners Guide. GROUP A - PUSH MAIN EXERCISES #1. Bench Press Variations A. Kettlebell Floor Press Grab the kettlebell handle in one hand.Start by lying down with your back against the floor and arms 45 degrees from your body.Weight stacked on your wrist, lats activated, core tight throughout the movement.Press outward, extending arms forward until the weight is above your shoulder.Hold the tension as you lower to the chest. B. Kettlebell Decline Bench Press Grab the kettlebell handle in one hand.Start by lying down with your back against the floor, knees bent, and arms 45 degrees from your body.Weight stacked on your wrist, lats activated, core tight, and glutes squeezed throughout the movement. Push through the heels and lift the hips until the knees, hips, and shoulders are aligned.Press outward, extending arms forward until the weight is above your shoulder.Hold the tension as you lower to the chest. https://youtu.be/DZBB_T4MsuI #2. Push-Up Variations A. Kettlebell Offset Pushup Lay kettlebell flat on the floor.Start in plank position - right hand on the floor and left hand on the bell.Tighten your lats and core. Lower yourself to the floor by bending at the elbows along the sides of your body (utilize your triceps).Press the floor away by utilizing your chest, lats, shoulders, and triceps. B. Close-Grip Push-Up Lay kettlebell flat on the floor.Start in plank position - place both hands on the bell.Tighten your lats and core. Lower yourself to the floor by bending at the elbows along the sides of your body (utilize your triceps).Press the floor away by utilizing your chest, lats, shoulders, and triceps. https://youtu.be/9kJ_PfU5fOM #3. Kettlebell Front Press-Away Grab the kettlebell horns with both hands and stand with feet hip-distance apart.Start by holding the kettlebell in front of your chest.Tighten your chest, lats, and core throughout the movement.Press outward, extending arms forward in front of you.Hold the tension as you bring the kettlebell back to your chest. https://youtu.be/YtnO4vWIWXA #4. Kettlebell Shoulder Press Grab the kettlebell handle in one hand and stand with feet hip-distance apart.Stack the kettlebell on the wrist and forearms perpendicular to the floor throughout the movement.Press the weight above your head. As you reach the top, lock your elbows, squeeze the shoulders, and shrug the traps.Return with control by reversing the movement. https://youtu.be/gQASzCkJH80 GROUP B - PUSH ACCESSORY EXERCISES #1. Kettlebell Lateral Raise Grab the kettlebell handle in your right hand and stand with feet hip-distance apart.Keep core tight and elbow slightly bent throughout the movement.Slowly raise the arms out to the right side until it's shoulder height.Return with control. https://youtu.be/aY0Al_zZMJU #2. Kettlebell Front Raise Grab the kettlebell handle in your right hand and stand with feet hip-distance apart.Keep core tight and elbow slightly bent throughout the movement.Slowly raise the arms in front of you until it's shoulder height.Return with control. https://youtu.be/EwNngTRhnz8 #3. Kettlebell Pullovers Grab the kettlebell horns with both hands and stand with feet hip-distance apart.Start by holding the kettlebell in front of your chest.Tighten your chest, lats, and core throughout the movement.Pull the kettlebell above and over your head.Hold the tension as you bring the kettlebell back to your chest. https://youtu.be/piIC63ig97g #4. Kettlebell Halos Grab the kettlebell horns with both hands and stand with feet hip-distance apart.Start by holding the kettlebell in front of your chest.Tighten your chest, lats, and core throughout the movement.Pull the kettlebell around your head, drawing a halo around your head.Hold the tension as you bring the kettlebell back to your chest.Repeat in the other direction. https://youtu.be/lK1jBtnoKA0 #5. Kettlebell Skull Crusher Grab the kettlebell horns in both hands.Start by lying down with your back against the floor and arms forward, perpendicular to the floor.Only move the forearms back close to the skull and use your triceps as you push back into the starting position. https://youtu.be/0cB-fWrJJFU #6. Kettlebell Tricep Extension Grab the kettlebell horns with both hands and stand with feet hip-distance apart.Start with the weight above your head.Brace the core and slowly lower your hands behind the head by using the forearms. Upper arms stay in place with elbow pointed up.Push the kettlebell back up, focusing on the tension in the triceps. https://youtu.be/_lTLPZNsa3s #7. Kettlebell Tricep Kickbacks Grab the kettlebell handle in one hand and stand with feet hip-distance apart.Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced. Keep the kettlebell hanging on the side of your body and bend your arms about 90 degrees at the elbow.Extend the arms behind you, only using the forearms to isolate tension on the triceps.Return with control. https://youtu.be/ZIoQY0TPAMM Related Questions Can you try these exercises with dumbbells? Yes, you can do every kettlebell exercise with a dumbbell, but be mindful of the different weight distributions. Check out the article, Kettlebell VS Dumbbell, to learn about the difference and recommended equipment. Where can you find the adjustable kettlebell that is being used in the demonstrations? If you're looking for the adjustable kettlebell that I'm using in the demonstrations above, check out Titan for the TITAN 10 - 40 LB ADJUSTABLE KETTLEBELL.