Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Horizontal push exercises are fundamental movements that target mostly the upper body, particularly the chest, front delts, and triceps (although seated leg press is technically a horizontal push).
These exercises are essential for developing upper body strength, putting on muscle, and enhancing overall athletic performance. If you’re a beginner, understanding the mechanics and benefits of horizontal push exercises is going to help you when programming your very won Push/Pull split. Experienced gym hounds, you might learn something, too!
In this article, we’ll dive into the importance of horizontal push exercises, explore different variations, and hopefully inspire you to try some new movements.
What Are Horizontal Push Exercises?
Horizontal push exercises involve moving a weight away from your body in a horizontal plane.
In a horizontal push exercise, such as the bench press, the barbell moves in a direction that is perpendicular to your body's vertical axis:
As mentioned before, this mostly consists of using the chest, shoulder, and triceps.
It can also be applied to the lower body with leg presses.
The most common example of a horizontal push exercise is the bench press, but there are several other variations that can be incorporated into your workout routine. I will provide the best options below.
Benefits of Horizontal Push Exercises
Besides being able to answer the “How much do you bench?” question that inevitably comes up, there are a few more reasons why you should be doing horizontal push exercises:
- Upper Body Strength: Horizontal push exercises are key to building strength in the chest, front delts, and triceps.
- Muscle Hypertrophy: Along with strength, size is going to come. A broad chest, rounded shoulders, and thick triceps can be a game-changer when it comes to a strong-looking physique.
- Improved Posture: Strengthening the chest and shoulders can help correct posture imbalances, particularly for those who spend long hours sitting, staring at a screen.
- Functional Strength: Horizontal push exercises mimic movements performed in many sports and daily activities, making them highly functional for improving overall athletic performance.
- Versatility: These exercises can be performed with various equipment, including barbells, dumbbells, resistance bands, and even bodyweight, making them accessible to everyone.
5 Key Horizontal Push Exercises
There are dozens of horizontal push exercises, but most of them can be traced back to the five main movements below:
1. Bench Press
No surprise this one is on here since it’s already been mentioned twice in this article. When it comes to the benchmark (no pun intended) for strength, the bench press reigns supreme.
- Standard Bench Press: Focus on the flat bench press, targeting the pectorals, deltoids, and triceps.
- Variations:
- Incline Bench Press: Emphasizes the upper chest and shoulders.
- Decline Bench Press: Targets the lower part of the pectorals.
- Close-Grip Bench Press: Focuses more on the triceps.
- Dumbbell Bench Press: Engages stabilizer muscles more than a barbell version.
Related: The Best Bench Press Program
2. Chest Flys
Even though you may think of it as a squeezing motion, it’s still considered a horizontal push. The deep stretch and tension put on the pecs during this movement make it one of the best for stimulating muscle growth.
- Bench Fly: Isolates the chest muscles.
- Variations:
- Incline Bench Fly: Emphasizes the upper chest.
- Decline Bench Fly: Targets the lower pectorals.
- Cable Fly: Offers constant tension throughout the range of motion.
- Single-Arm Fly: Helps in focusing on one side at a time for muscle imbalances.
3. Push-Ups
So, bench press might be the MVP when it comes to horizontal push exercises, but push-ups are the OG. You may not build a Mr. Olympia-level chest with push-ups, but they can help establish a solid strength baseline.
- Standard Push-Ups: A bodyweight exercise targeting the chest, triceps, and shoulders.
- Variations:
- Incline Push-Ups: Easier variation, suitable for beginners.
- Decline Push-Ups: More challenging, emphasizes the upper chest.
- Diamond Push-Ups: Focuses on triceps.
- Wide-Grip Push-Ups: Puts more emphasis on the chest.
- Plyometric Push-Ups: Adds an explosive element, enhancing power.
4. Tricep Skull Crushers
Unlike, pushdowns or overhead extensions, Skull Crushers have your arms extend out in front of your body, rather than down or up. The result is all three triceps head getting hit, with the medial head getting hit a little harder.
- Standard Skull Crushers: An isolation exercise for the triceps.
- Variations:
- Incline Skull Crushers: Increases the stretch on the triceps.
- Decline Skull Crushers: Changes the angle, offering a different stimulus.
- Cable Skull Crushers: Offers constant tension throughout the movement.
- Dumbbell Skull Crushers: Engages stabilizer muscles.
5. Leg Press
Most lists of horizontal pushes aren’t going to have leg press on them, but we think that is a terrible mistake. While you almost always hear, “squats, squats, squats” for leg development, leg press can be a valuable addition to any lower body workout. There’s a reason why they’re popular with bodybuilders, old and new.
- Standard Leg Press: Primarily targets the quads, with secondary activation of the glutes and hamstrings.
- Variations:
- Single-Leg Press: Helps address muscle imbalances.
- Wide-Stance Leg Press: Focuses more on the inner thighs and glutes.
- Narrow-Stance Leg Press: Places more emphasis on the quadriceps.
- High-Foot Position Leg Press: Targets the hamstrings and glutes more.
Common Mistakes to Avoid
- Arching the Lower Back: Excessive arching can lead to lower back strain. Keep your core engaged and back flat on the bench. Let’s be real, you’re not entering a powerlifting competition anytime soon, so focus on keeping that low back glued to the bench.
- Flaring the Elbows: Keep your elbows at a 45º angle to your body to protect your shoulder joints. Flaring your elbows out to 90º is going to shift strain from your chest to your shoulders, which is just asking for injury.
- Inadequate Range of Motion: Ensure you’re lowering the weight fully to engage the muscles properly. Partial reps do have a place in lifting, but when possible, you want to hit the entire range of motion. Full ROM is going to give you better results, strength and size-wise.¹
- Lifting Too Heavy: Choose a weight that allows you to perform the exercise with proper form to prevent injury. Don’t sacrifice technique for bragging rights.
Wrap Up
Horizontal push exercises are crucial for building a strong, muscular upper body and improving functional strength. By incorporating a variety of horizontal push movements into your workout routine, you can target different areas of your chest, shoulders, and triceps, leading to balanced muscle development and better functional strength. Remember to focus on form, gradually increase weight, and integrate these exercises into a well-rounded fitness program for optimal results.
More movement patterns to master:
References:
- Schoenfeld, Brad J, and Jozo Grgic. “Effects of Range of Motion on Muscle Development during Resistance Training Interventions: A Systematic Review.” SAGE Open Medicine, vol. 8, no. 8, Jan. 2020, p. 205031212090155, https://doi.org/10.1177/2050312120901559
Tyler DiGiovanni
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