Pushing exercises

Half FrontKeeping a balance of the body requires us to work in all the planes of movements, knee, hip, push and pull. Pushing movements work in two planes, vertical and horizontal.

Vertical Push – Movements in this category of the Sussexsport fitness training philosophy require pushing a resistance up above the centre line of the body. Vertical Push movements target the muscle of the shoulders (deltoids).

One Signature Shoulder Press
Two MTS Shoulder Press
Three Half Kneeling Cable Press
Four Half Kneeling Dumbbell Press
Five Standing Dumbbell Press
Six Standing Barbell Press 
One Wall Push Up
Two Smith Machine Push Up
Three Floor Push Up
Four Dumbbell Bench variations
Five Barbell Bench va

Horizontal Push – Movements in this category look at pushing a resistance  away from the chest, targeting the pectoral muscles. Progressions here look at learning to stabilise the core. Keeping the core strong and stable will allow us to exert a greater force when we come to the bench press.


One Med Balls Throws
Two Explosive Press Ups
Three Standing Chest Pass


One Dumbbell Flyes
Two Cable Cross Over
Three Assisted Dips