October Opposites: Push/Pull

By Johnny Martin, CPT

Push-pull training focuses on targeting specific muscles that are involved in push and pulling motions. This type of training can allow you to optimize recovery time between exercises or workout routines. You can focus on upper or lower body muscles that perform pushing muscles one day, and then pushing movements the next day. It is great for beginners who are looking to increase muscle size and overall strength. Push muscles are as follows, chest, shoulders, triceps, quadriceps, calves. Pull muscles include biceps, back, and hamstrings.

Examples of push-pull exercises can be found below:

Push: Dumbbell shoulder press, incline chest press, dips, squat, leg extension, etc.

Pull: Barbell/dumbbell curls, deadlift, leg curl, bent-over-rows, pull-ups, etc.

It is important to remember that the training regimen for the specific style must depend on the level of experience. For someone who is less experienced and is more of a beginner, think about implementing rest days in between each workout bout. For example, if you train pull muscles biceps, back, and hamstrings with exercise such as bicep curl, leg curl, and lat pull down to name a few. You should have a rest day the following day to ensure you’re giving those untrained muscles the optimum rest time. However, for a more experienced lifter, you can work in a 5–6-day cycle of push, pull, and legs with 1-2 rest days in between each cycle.

When executing this particular routine, the client should look to perform 3-4 sets of 8-12 reps on each exercise. As well as pairing it with at least 2-3 minutes of rest between each set.

Push-pull routine is a great concept that is safe and effective for all levels of exercisers. As always remember to allow room for a variety of exercises of dumbbells, barbells, and cable attachments. Lastly, remember to give your main muscle groups a proper rest time of 48-72 hours before working out the muscle group again.