Push Beginner
Rank #17 of 100
Bench Dip
Hands behind you on a bench, you bend the elbows to lower the hips and press back up — an accessible triceps builder.
- Equipment
- Bench
- Focus
- Press the world away
Muscles worked
- Triceps
- Front Delts
How to do it well
- 1 Keep the hips close to the bench throughout.
- 2 Avoid sinking too deep to protect the shoulders.
- 3 Elevate the feet to add resistance.
More push work
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Beginner #06
Wide Push-Up
A wider hand placement that emphasizes the chest through a broader stretch at the bottom of each rep.
Chest Front Delts
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Beginner #03
Incline Push-Up
Hands elevated on a bench or rail. The higher the surface, the easier the press — a clean way to build volume toward full push-ups.
Lower Chest Triceps Front Delts
Push
Beginner #02
Knee Push-Up
A scaled push-up performed from the knees, reducing the load so beginners can master the pressing pattern with full range of motion.
Chest Triceps Front Delts