Performing the same workouts each day is going to make your muscle building capacity end. Moreover, it will also make your routines dull and boring. Therefore, what do you need to do? You need to move on with the push pull workout. Not only that it helps you develop strong muscles, but your routines will also be so motivating!
I. Understanding The Push-Pull Training Program
Your main muscle group can be either a pull muscle group or a push muscle group. As you execute the push-pull training program, you are working both your push and pull muscles. For instance, you are working your triceps, biceps, pectoralis major, pectoralis minor, latissimus dorsi, and more in a single weight training.
1. How Push-Pull Workout Works
As you divide your body into various portions, it does not validate how it works and which of the muscle groups function in every motion. It is where push-pull workout comes to play. You may work on one muscle per day, but a fly or a press may also emphasize your shoulders.
If you only exercise your shoulders in straight five days, you do not have to expect that your delts are ready for some effort. Furthermore, if you work out your triceps in a single day, you are also risking yourself of overtraining.
2. Benefits of doing Push-Pull Exercise
Push-pull workout tries to group all of your muscles involved in pushing like your chest muscles, triceps, laterals, quads, and medial delts. It also groups all of the muscles engaged in pulling, including your biceps, back, traps, rear delts, hamstrings, and forearm altogether.
However, what are some of the benefits you will obtain as you do your push pull workout? Here are some:
- Boosting Physique and Shedding of Fat
As you separate your body parts’ functions, you are also able to go to your gym as often as possible. Moreover, by separating your total body exercise routine, you are also forcing yourself to hit the gym more often.
Logically speaking, doing so will amp your physical activity and give you more opportunity to burn some extra fats.
- Building Mass in a Few Minutes
When you do your push pull workout, you are trying to build up your muscle mass more efficiently. Remember that Arnold Schwarzenegger became legendary because of this chest and pack supersets.
The push-pull workout, which will allow you to execute a lot of exercises in a limited time, is also as effective as his workout.
- Allowing Your Muscles to Rest and Recover
As you train your antagonist and agonist muscles, you are enabling your pushing group of muscles to rest. At the same time, you are working on your pulling muscle groups or vice versa.
- Increasing Your Growth Hormone
Push-pull exercise works for your muscle groups one at a time. The increased blood flow for protein synthesis and fat loss causes a spike in your growth hormone. Thus, it will lead to an increased muscle growth.
II. A List of Push-Pull Exercises
Here are some of the best push-pull workouts that to work on your push and pull muscle groups. Here are as follows:
1. Overhead Triceps Extension
First of all, it is a type of isolation workout that mostly targets your triceps. It also develops your triceps’ endurance and strength.
- To start with, you need to stand straight while holding your dumbbell with your both hands. You also need to position your feet shoulder-width apart. Then, gently utilize both of your hands to grasp the dumbbell. Try to lift it above your head to fully extend your arms.
- The resistance should come from both of your palms. Thus, your palms should face up towards the ceiling. It is the starting position.
- Keep your upper arms near your head as your elbows are going inward and vertical to the ground. Next, lower down your resistance in a semi-circular movement behind your head up until your forearms.
- Then, go back to your beginning position as you raise your dumbbells with the use of your triceps. Exhale as you perform this part.
- Lastly, you may repeat the steps as recommended.
2. Bench Press
The bench press is probably the most executed strength exercise to emphasize your chest, triceps, and shoulders. However, if you are new to this workout, you still need a spotter to perform this exercise properly.
So, if you cannot have a spotter, you may limit the amount of weights you are using.
- You should start by lying on a flat weight bench. With the use of a medium-width grip, you may lift the bar from the rack. Try to hold it straight above you as you lock up your arms. It is the starting position.
- From your beginning position, inhale and start to go down slowly until the bar moves down near your chest.
- After a short pause, push the weight back to your beginning position as you exhale. Another, you must focus your attention on pushing the bar with the use of your pectoralis muscles.
- Lock up your arms as you squeeze your pecs in a contracted movement, just above of your motion. Pause for a moment and begin to come down slowly.
- Next, try to repeat these sets for the suggested repetitions.
- When you are finished executing the bench press, place the bar back again in the rack, where you first got it.
3. Triceps Pressdown
It is also a type of an isolation exercise that adds strength and gains to your triceps.
- Firstly, put a straight or curved bar to a high pulley. Try to grab it with an overhand grip within your shoulder-width.
- Place yourself in an upright position. Your torso should also be aligned and should be slightly leaning forward. Then, put your upper arms near your whole body and at the right angles to the ground.
- Try to point your forearms up towards the high pulley as it holds the bar. It will serve as your starting position.
- With the use of your triceps, move the bar down until it makes a contact with the front of your thighs. Your arms should be entirely extended vertically to the ground. Hence, your upper arms should maintain its immobility close to your torso. Your forearms should be in motion. Try to exhale as you execute these steps.
- After the second hold in your contracted position, try to bring the bar gently to the beginning positing. You must inhale as you perform this step.
- You may repeat these steps as recommended by your fitness coach or instructor.
It is a type of compound exercises that may work in multiple muscle groups, including your biceps, laterals, and mid-back muscles.
- Get a pull-up bar and position your palms forward on a chosen grip.
- As you extend both arms in front of you, grab the bar with a selected grip-width (wide grip or medium grip). Put your torso back at least 30 degrees while you create an arc on your lower back. Try to stick out your chest. It is your beginning position.
- Then, pull up your torso until the bar makes contact with your upper chest as you draw your upper arms and shoulders down. Then, try to lower them down. Breathe out as you execute these steps.
- After a few moments of contraction, begin to breathe in and gently lower down your torso to the beginning position. And try to extend your arms fully and completely stretch your laterals.
- Repeat these steps as per your fitness instructor’s instruction.
5. Barbell Curl
It is an isolation workout that completely targets your biceps and your forearms.
- Place yourself in a standing position. Try to put your torso upright as you are holding onto your barbell. Keep this position shoulder-width apart. Your palms should face forward, and your elbows should be near your torso. It will serve as your starting position.
- As you put your arms motionless, try to curl your weights forward. Then, contract your biceps as you exhale. Remember only to move your forearms.
- Resume the motion as you completely contract your biceps. The bar should be on your shoulder level. Try to hold the contraction for a few seconds and try to contract the biceps hard.
- Gently start to place the bar back to the starting position while you inhale.
- Repeat these steps as long as you can.
III. Push-Pull Exercise Plan for You
Here is an example of a workout plan that our fitness experts constructed and balanced out. It will surely give you the results you desire.
Workout #1 (PUSH):
- Bench Press- 3 sets of 5 reps
- Triceps Pressdown- 2 sets of 8 reps
- Seated Dumbbell Press- 3 sets of 8 reps
- Side Lateral Raises- 2 sets of 10 reps
- 30 Degrees Incline Dumbbell Press- 3 sets of 8 reps
Workout #2 (PULL)
- Pull Up- 3 sets of 6 reps
- Bent-Over Rows- 3 sets of 5 reps
- Face Pull- 2 sets of 10 reps
- Dumbbell Hammer Curl- 2 sets of 8 reps
- Barbell Shrugs- 3 sets of 8 reps
- Barbell Curl- 2 sets of 8 reps
Listed above are your work sets. Always remember to do your warm up properly before you perform your push pull workout. As a result, it will prepare your entire body for the intense work and help you avoid any unwanted injuries.
Moreover, another benefit of the push-pull workout is that it requires fewer sets of warm up. Why? It is because you are already training every body part, and it warms you for the next routines.
Push-Pull Workout Tips & Tricks
Whatever your weight training level or experience, it is best that you take some time to do your stretching and warm up before you execute your weight training. Listed below are some of the general tips and tricks to consider while performing a push-pull workout:
- For every exercise, choose the right load and the number of repetitions that will challenge you, but not stress you. If you feel that the repetitions are very easy to accomplish, you should add more reps or add more weight. It all depends on your fitness goal. However, if your sets fail, find some repetitions that you can comply.
- Consult your doctor if ever you have some concerns and questions in connection to starting your weight training routine. It is a vital reminder, especially if you have a history of any medical conditions. You may also ask some advice if you have any injuries that may hinder your weight training sessions.
- You must let your muscle groups to rest for about 24 to 48 hours before you work the same muscles again. It will enable your muscles the necessary time to heal and recover and allow the repair to damaged muscle tissues that is a normal phenomenon when weight training.
- Execute a warm up exercise before you do your weight training routine. Your warm up should have at least 10 to 20 minutes of light cardio exercises, including riding an exercise bike, jogging on a treadmill, or utilizing the stair climber.
- Do a stretching routine after you finish your cardio warm up and also include workouts that stretch your entire joints and muscle groups. It is also great to execute exercises that stretch the muscle groups that you plan to define and strengthen. Your stretching routine should last not above 15 minutes.
- Observe your body and know the difference between a good workout and overtraining. When your workout functions correctly, you should have muscle soreness. Muscle pain should also go away without any effort after a day or two.
Moreover, you may also experience a slight stiffness and soreness in your main muscle groups. However, when the soreness or the pain persists longer than expected, this may indicate overtraining or an injury, and our muscles and joints may be overworked or exhausted.
If you are already past the newbie period and you desire to build muscle faster, one of the best exercises to do is the push-pull workout routine. The push-pull workout is one of the most effective exercises because you are working on the entire related muscle groups all together in the same routine.
And if you still need some one on one advice to answer your concerns and questions, you may head to our website. We are glad enough to answer each question you will raise!