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Vertical push pattern

22 vertical push exercises

Every movement in Handler's library classified as a vertical push pattern. 5 are tagged beginner. Use the equipment and difficulty groups below to compare options, not as a guarantee that one exercise can replace another.

Page updated Handler exercise library
Exercises
22
With video demo
22
Bodyweight
7
Timed holds/intervals
1

Where to start

How to pick a vertical push

A vertical push presses weight overhead, or pushes your body away from the floor when you're upside down (pike and handstand push-ups). The shoulders do most of the work, with the triceps and upper back helping.

Seated and machine presses take balance out of it, so the shoulders can push. Standing barbell and dumbbell presses ask more of your core. With no equipment, pike push-ups are the route, and they get harder as your feet go higher.

  1. 01
    Dumbbell Shoulder PressDumbbell · Beginner

    The usual starting point. Each arm works on its own, seated or standing.

  2. 02
    Smith Machine Shoulder PressSmith machine + Bench · Beginner

    The bar runs on a fixed track, seated on a bench. A good first press if dumbbells feel wobbly.

  3. 03
    Overhead PressBarbell · Intermediate

    The standing barbell press. The classic strength lift for this pattern; it needs more core and shoulder mobility.

  4. 04
    Arnold PressDumbbell · Intermediate

    A dumbbell press that turns from palms-in to palms-forward on the way up.

  5. 05
    Half-Kneeling Dumbbell PressDumbbell · Intermediate

    One arm, one knee down. Hard to lean back and cheat the top of the rep.

  6. 06
    Pike Push-UpBodyweight · Intermediate

    No equipment: hips high, head toward the floor. Raise your feet to make it harder.

  7. 07
    Band Overhead PressResistance band · Beginner

    Stand on a band and press. For home or travel.

Muscles trained by this pattern

Equipment used

Other movement patterns

Beginner (5)

Intermediate (9)

Advanced (8)

Questions about this list

What counts as a vertical push movement?
Handler's library groups 22 exercises under the vertical push pattern; the primary muscles are mostly shoulders, front delts, side delts. A shared category does not make exercises equivalent replacements. Compare each exercise's equipment, difficulty and form cues before choosing an option for your training goal.
Are vertical push exercises measured in reps or time?
1 of the 22 are timed holds or intervals shown in seconds; the rest are measured in reps.
How many beginner vertical push exercises are there?
5 of the 22 are tagged beginner. Each exercise page shows its position in a progression chain so you can move up or down in difficulty.

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