Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
When it comes to building upper body strength, vertical push exercises are indispensable. These movements target your shoulders, triceps, upper chest, and upper back, making them crucial for developing a powerful-looking physique.
In this article, we'll explore what vertical push exercises are, their benefits, the muscles they target, and some of the best exercises you can incorporate into your workout routine.
What Are Vertical Push Exercises?
In a vertical push exercise, such as the overhead press, the weight moves in a direction that is perpendicular to your body's horizontal axis, typically traveling from shoulder height to above your head.
Unlike horizontal push exercises like the bench press, vertical push movements are going to recruit the shoulders for the brunt of the work rather than the chest. But the muscles worked doesn’t stop there. Your triceps are also going to get a lot of direct work. Also by moving weight overhead, you’re going to be recruiting a lot of stabilizer muscles throughout your shoulders down to your core.
These exercises are essential for functional strength, as they mimic everyday movements like lifting objects overhead.
Benefits of Vertical Push Exercises:
- Improved Shoulder Strength and Stability: Vertical push exercises target the deltoids, particularly the anterior (front) and medial (side) heads, which are crucial for shoulder strength and stability. Strengthening these muscles helps prevent shoulder injuries and improves performance in other lifts.
- Enhanced Core Stability: When you push a weight overhead, your core muscles are activated to maintain balance and posture. This not only strengthens your core but also improves your overall stability and reduces the risk of injury.
- Balanced Muscle Development: Vertical push exercises complement horizontal push movements, ensuring balanced development of the upper body muscles. This balance is important for aesthetic purposes and functional strength.
- Increased Functional Strength: Many daily activities require lifting objects overhead, such as placing items on high shelves or lifting children. Strengthen up your vertical pushes, and you’ll really be able to launch those kids (preferably yours) in the pool.
Muscles Targeted by Vertical Push Exercises:
Vertical push exercises primarily target the following muscle groups:
- Deltoids: The deltoids are the primary movers in vertical push exercises. The anterior (front) deltoid is heavily involved, while the medial (side) deltoid also contributes significantly.
- Triceps: The triceps play a key role in extending the elbows during overhead pressing movements.
- Upper Chest (Clavicular Head): The upper portion of the chest, or clavicular head, is engaged during vertical push exercises, particularly in movements where the angle of the push is slightly forward.
- Trapezius and Serratus Anterior: These muscles help stabilize the shoulder blades and are engaged during overhead movements, contributing to shoulder stability and overall strength.
- Core Muscles: The transverse abdominal muscles, obliques, lower back, and spinal stabilizers help keep your body upright while performing overhead movements. They especially get a workout when these movements are performed while standing.
7 Best Vertical Push Exercises
Here are some of the most effective vertical push exercises to include in your workout routine:
1. Overhead Press (Barbell or Dumbbell)
The overhead press is the king of vertical push exercises. It targets the deltoids, triceps, and upper chest while engaging the core for stability. You can perform it with a barbell, dumbbells, resistance bands, kettlebells, or cable machine, standing or seated.
2. Push Press
The push press is a dynamic variation of the overhead press that involves a slight dip of the knees to generate momentum. This movement allows you to press more weight overhead, making it an excellent exercise for building power and strength.
3. Arnold Press
The Arnold press, named after a certain Austrian bodybuilder turned actor turned politician turned actor again, is a variation of the dumbbell press that adds a rotational movement, which targets the anterior deltoid more effectively while still working the other parts of the shoulder.
4. Handstand Push-Ups
Handstand push-ups are an advanced bodyweight exercise that challenges your shoulders, triceps, and core. They require significant upper body strength and balance, making them ideal for experienced lifters. As you can see in the video below (starting at 2:30), there are several variations you can perform.
5. Machine Shoulder Press
The machine shoulder press is a great option for isolating the deltoids without worrying about balance. It's a good choice for beginners or those recovering from an injury, as it provides a more controlled range of motion.
6. Landmine Press
The landmine press is a unique vertical push exercise that involves pressing a barbell attached to a landmine attachment or a corner. It provides a more natural pressing angle, reducing strain on the shoulders and making it a great option for those with shoulder mobility issues.
7. Overhead Triceps Extension
Overhead triceps extensions are a great way to hit your triceps, the long head in particular. Just like the overhead press, these can be performed in a variety of ways, including doing them with both arms or unilaterally for extra focus.
Tips for Effective Vertical Push Training
- Warm Up Properly: Before engaging in vertical push exercises, ensure that your shoulders, elbows, and wrists are properly warmed up. Incorporate dynamic stretches and light weights to prepare your joints and muscles. Take the time to make sure your rotator cuffs are ready to handle your workout, otherwise you could be risking a major injury.
- Focus on Form: Proper form is crucial to avoid injury, especially with heavier weights. Keep your core engaged, maintain a neutral spine, and avoid flaring your elbows too much.
- Progress Gradually: Start with lighter weights and gradually increase the load as you build strength. Overloading too quickly can lead to injury and hinder progress. (Progressive overload guide)
- Incorporate Variety: To ensure balanced development and avoid plateaus, incorporate a variety of vertical push exercises into your routine. Alternate between barbells, dumbbells, machines, and bodyweight movements.
- Rest and Recover: Vertical push exercises can be taxing on the shoulders and triceps. Ensure adequate rest between workouts to allow for muscle recovery and growth. We like to shoot for about 48 hours in between workout sessions hitting the same muscle groups.
Wrap-Up
Vertical push exercises are a key component of any well-rounded strength training program. By incorporating these movements into your routine, you can build strong, stable shoulders, enhance your core stability, and improve your functional strength.
Whether you're a beginner or an advanced lifter, there's a vertical push exercise that can challenge you and help achieve your fitness goals.
Start incorporating these vertical push exercises today and watch your upper body strength start climbing up! Get it? Climbing. Vertical. Yeah, you get it.
More movement patterns to master:
Tyler DiGiovanni
Author