#1: push it real good: Why This Movement Matters in Strength and Rehab
The push movement is one of the five foundational patterns in functional strength training. It’s something we do every day—whether you're closing a door, getting up off the ground, or lifting a child overhead. Training the push pattern builds strength, improves joint stability, and supports everything from better posture to safer daily movement.
So, what exactly is a push movement? In strength training, it refers to any motion where you are pushing weight away from your body—either horizontally or vertically. The primary muscles involved in pushing exercises include:
Pectoralis major and minor (chest)
Deltoids (shoulders)
Triceps brachii (back of the arms)
Serratus anterior (scapular stabilizer)
Core stabilizers, which help maintain control during pressing motions
From a functional perspective, pushing exercises strengthen the anterior chain and improve your ability to generate force in daily tasks and sports. They also enhance shoulder and scapular control—critical for reducing injury risk, especially in overhead activities. In rehab and physical therapy, push exercises are often used to restore symmetry, improve motor control, and support postural alignment after injury.
Here are five effective push exercises, ranging from beginner to advanced, that can be adapted for home or gym workouts:
Wall Push-Ups – A great starting point for beginners, targeting the chest and shoulders with minimal load.
Incline Push-Ups or Knee Push-Ups – A scaled-down version of the classic push-up to build strength through a greater range.
Standard Push-Ups – Engage the chest, shoulders, triceps, and core all at once. A timeless bodyweight classic.
Overhead Dumbbell Press – Builds vertical pressing strength and shoulder stability.
Medicine Ball Chest Pass – A dynamic power movement used in sports rehab to train explosive pushing force.
At Local Point Physical Therapy, we incorporate push-pattern training into strength and rehabilitation programs for patients of all levels—from post-op recovery to athletic conditioning. The key is learning proper form and gradually increasing challenge without sacrificing joint health.
Takeaway:
The push pattern is a cornerstone of strength and function. Training it regularly will improve your ability to move confidently, reduce injury risk, and build upper body strength you can use in everyday life.
Disclaimer:
This blog is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Reading this post does not establish a physical therapist-patient relationship with Local Point Physical Therapy or Dr. Christine Kornegay, DPT. Please consult your own healthcare provider or a licensed physical therapist for personalized evaluation and recommendations before beginning any new exercise or rehabilitation program.