Articles

THe 6 Best Horizontal Pushing Exercises

Written by Keith Hansen

June 5, 2018

Bench with spotter

Horizontal pushing is the technical term for something you've been doing your entire life.

Pushing stuff away from your chest.

Every time you do a push-up, shove your friend, or move a heavy piece of furniture you're doing a horizontal push.

Every strength training program includes horizontal presses.

This article is going to tell you why you need to push horizontally, and which are the best exercises.

Primary Movers

Primary movers are the muscle groups in an exercise that produce the majority of the force. They will also grow the most and build strength.

Horizontal pushing activates three muscle groups really well:

- pecs (major and minor)
- triceps (short, long, and medial heads)
- anterior delts (the front portion of the deltoid group)

If you're after a well rounded physique horizontal pushing is a must. No other movements will hit your chest and cause growth quite the same.

1. Bench Press

DSC09075The ultimate horizontal pushing exercise. If you've ever step foot in a gym I can guarantee you spent time on the bench press. It's everyone's favorite gym topic, and the go-to lift for Mondays.

If I had a dollar for every time I've been asked what my bench is I wouldn't have to write this article.

No other exercise will test your horizontal pushing strength as well as the bench press. It's the reason they measure it in powerlifting meets, and it's the Seriously Strong Training choice for measuring progress.

Read The Serious Guide to the Bench Press to learn everything you need to know about this exercise to perfect your technique.

2. Push-Up

You've been doing push-ups since the presidential fitness test in elementary school. Push-ups are the bodyweight version of bench presses, and work all of the same muscles in just about the same way.

When you do a push-up well you will use the same technique as a good bench press. 

Ensure your shoulders are "set". Place your hands so that your upper arms form a 45 degree angle from your body when at the bottom. Keep your shoulders locked throughout the entire lift.

3. Dumbbell Incline Bench

DSC_0116This is my favorite horizontal pushing exercise because it will hit your pecs better than any other compound exercise.

The dumbbell incline bench press is so effective at growing the pecs because it puts them through an enormous range of motion. You can bring the dumbbells lower than you would a barbell which stretches the pecs. Because the dumbbells are free floating your chest must work overtime to control them, and you can contract the pecs more as you press to the top.

If you want less chest work don't bring the handles below your sternum and press them straight up instead of bringing the weights together.

Check out this video to learn how to perform this exercise.

4. Dips

Have you ever seen male gymnasts? Those guys are huge. Bulging pecs, ripped shoulders, and monstrous arms.

Do you think they hit the weight room? No. They do dips. A lot of dips.

Dips are awesome if you have the strength to bodyweight ratio necessary. I recommend you can do at least 25 perfect push-ups before progressing to dips.

Like every exercise make sure to set your shoulders, work in a range of motion that feels good, and engage your core to minimize swing. 

5. Earthquake Press

This is a specialty exercise using the earthquake bar. You won't find one in commercial gyms,  but every worthwhile strength & conditioning facility has one. It's easy to make one if you have a home gym.

It's a lightweight bar made to hang weights from by bands. This causes the bar to shake tremendously when using it and maximizes your shoulder stability engagement. You can see the setup in this video.

This exercise is great if you cannot control the bar during a bench press, or when recovering from shoulder injury.

If you want to know more then check out this article.

6. Cable Presses

This is my other go-to after incline dumbbell presses. 

Most people use the cable machine for chest flys (pec isolation), but setting it up for presses is better.

Cable presses made the list because they are easy on the shoulders and are perfect for adding horizontal pushing volume without beating up your joints.

Mimic the same pressing technique you use on the other lifts.

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The 6 Best Bicep Exercises
The 6 Best Tricep Exercises
The 6 Best Exercises to Grow the Medial Delt

Want More?

Horizontal pressing is only one of many movement patterns that make up a well-rounded training program.

Check out the Seriously Strong Beginner Program (it's free) for a complete strength training routine. 

Download the Seriously Strong Beginner Program