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Push and Pull Strength Training


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Push and Pull Strength Training



A push-pull strength training routine refers to a method of strength training in which you split your routine into different muscle groups and workouts.

The reason?  This kind of routine actually come to us from the world of bodybuilding.  Years ago, bodybuilders were searching for a way to maximize their workouts as well as their rest periods, essential for building bigger muscles.

They figured that splitting their workouts into push exercise one day and pull exercises on another day, they could workout more often without overtraining.

Nowadays, Push-Pull workouts are great for any exerciser, whether you're a bodybuilder or just someone lifting weights to be strong and fit.  This kind of routine is usually spread out over three days of training, allowing you to do shorter workouts, which may fit into a busy schedule easier than longer, total body workouts do.

Day 1 might be a push upper body workout, day 2 might be a lower body workout and day 3 might be your pull upper body workout.

Push Exercises

As the name suggests, push exercises involve all the movements you can do where you push the weights away from your body. These exercises typically focus on the quads, outer thighs, chest, shoulders and triceps.

Upper Body Push Exercises

Pushups

Chest presses

Chest flies

Overhead presses

Lateral raises

Bent arm lateral raises

Front raises

Dips

Triceps Extensions

Skull crushers

Pull Exercises

When you do pull exercises, you're doing the opposite of push exercises...moves where you're pulling the weight towards your body. The muscles worked include the butt, hamstrings, back and biceps, different muscles than those used in a push routine. For that reason, you can set up a routine in which you do a push routine one day and a pull routine the next without working the same muscles two days in a row.

Upper Body Pull Exercises

One arm rows

Barbell rows

Double arm rows

Barbell high rows

Dumbell pullovers

Seated rows with bands

Lat pulls with a resistance band

Back extensions

Seated alternating rows

Renegade rows

Biceps curls

Hammer curls

Reverse curls

Barbell curls

Incline curls

Concentration curls

Preacher curls

It's time to get you to the crest.

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