Movement Pattern

Push

The Push movement pattern is one of the primary human motions, involving any action where you apply force to move an object—or your own body—away from your centre. These movements strengthen the chest, shoulders, triceps, and core, creating the foundation for pressing power and upper-body stability.

Common examples include push-ups, bench press, wall balls, and overhead presses. In functional fitness, push movements appear in both horizontal (pressing forward) and vertical (pressing upward) planes. Mastering both patterns improves posture, shoulder function, and athletic performance.

Push training enhances not only strength but endurance and control, particularly during high-volume workouts like the RB100 100-rep challenges. Consistent development of this pattern supports balanced muscular growth and injury prevention across the kinetic chain.

Athlete performing dumbbell floor press, lying flat with elbows near floor, dumbbells mid-press overhead, cinematic gym lighting
Dumbbell Floor Press

Dumbbell Floor Press

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Athlete performing dumbbell Z press, seated on floor legs extended, dumbbells mid-press overhead, cinematic gym lighting
Dumbbell Z Press

Dumbbell Z Press

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Athlete performing plyo push-up to box, hands mid-air transitioning to elevated platform, explosive upper-body power visible, cinematic gym lighting showing focus and control
Plyo Push-Up to Box

Plyo Push-Up to Box

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Athlete performing burpee broad jump mid-air, legs extended, landing zone visible ahead, dynamic gym or outdoor setting, cinematic lighting capturing explosive power and control
Burpee Broad Jump

Burpee Broad Jump

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Athlete performing hand-release push-up on gym mat, chest on floor, hands lifted slightly, core braced, clean neutral lighting and strong definition
Hand-Release Push-Up

Hand-Release Push-Up

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Athlete in perfect push-up position on gym mat; crisp lighting; minimal background
Push-Ups

Push-Ups

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