This post was written by Scott Charland, performance manager, Parkview Sports Medicine.
When it comes to organizing the exercises in your workout routine, you may come across a method called push-pull. What exactly does this mean and could it be beneficial to you?
A push-pull routine is one where you alternate between resistance training exercises that work the “pushing” muscles of your body and ones that work the “pulling” muscles of your body. By alternating these exercises, one group of muscles is always working while the other group of muscles is always resting, which leads to a very efficient workout.
This approach also ensures that there is an appropriate balance of muscle group training during your workout. Oftentimes, trainees only focus on the muscles they can see in the mirror. Following a push-pull routine ensures you also work the muscles you cannot see, which are generally more important for posture and many activities of daily living.
The push
“Pushing” muscles of the upper body are the muscles in the chest and shoulders, as well as the triceps muscles of the arm.
Exercises that work this muscle group include:
- dumbbell and barbell bench press
- dumbbell and barbell shoulder press
- numerous exercise machines
- pushups
The pull
“Pulling” muscles of the upper body are the muscles in the back and the bicep muscles of the arm.
Exercises that work this muscle group include:
- dumbbell and barbell rows
- numerous exercise machines
- pullup variations
- bicep curls
Putting the pieces together
To create a “push-pull” workout, simply choose an exercise from the “push” category, and then after 30-60 seconds of rest, follow it with an exercise from the “pull” category.
Sample workout
Dumbbell Shoulder Press - 10 reps
Dumbbell 1-Arm Row - 10 reps
Alternate each exercise, resting 30-60 seconds in between each for 3 sets.
Pushups - 10 reps
Lat Pulldown Machine - 10 reps
Alternate each exercise, resting 30-60 seconds in between each for 3 sets.
Cable Triceps Extension Machine - 10 reps
Dumbbell Bicep Curl - 10 reps
Alternate each exercise, resting 30-60 seconds in between each for 3 sets.
For more about Parkview Sports Medicine services, visit us here.
