{"id":7230,"date":"2021-08-13T01:20:32","date_gmt":"2021-08-13T05:20:32","guid":{"rendered":"https:\/\/barbend.com\/?p=7230"},"modified":"2024-06-27T14:07:33","modified_gmt":"2024-06-27T18:07:33","slug":"push-pull-workouts","status":"publish","type":"post","link":"https:\/\/barbend.com\/push-pull-workouts\/","title":{"rendered":"Push\/Pull Workouts Can Take Your Training Up a Notch"},"content":{"rendered":"<p>You\u2019ve probably heard of upper body\/lower body splits, or you might still be on a muscle group-based split ever since you learned about them in high school gym class. But if you\u2019ve never tried a push\/pull workout split, now might just be the time to flip the script.<\/p>\n<figure id=\"attachment_126086\" aria-describedby=\"caption-attachment-126086\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-126086 size-full\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345.jpg\" alt=\"pair pull up\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/08\/shutterstock_621674345-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-126086\" class=\"wp-caption-text\">Credit: UFABizPhoto \/ Shutterstock<\/figcaption><\/figure>\n<p>Instead of grouping your training by muscle group or function, push\/pull splits group exercises with similar movement patterns. Depending on your goals and <a href=\"https:\/\/barbend.com\/3-ways-to-find-your-1-rep-max-beginner-intermediate-and-advanced\/\">training age<\/a> \u2014 the amount of time you\u2019ve been working out \u2014 you can program push\/pull workouts in various ways.&nbsp;<\/p>\n<p>The common theme in push\/pull workouts is a focus on <a href=\"https:\/\/barbend.com\/4-weightlifting-complexes-to-increase-technique-performance-and-confidence\/\"><em>how <\/em>you\u2019re moving<\/a> rather than what part of your body you\u2019re moving. This can keep your training a lot more balanced, <a href=\"https:\/\/barbend.com\/nutrition-for-bulking\/\">ensuring you make steady gains<\/a> and avoid the risk of injury.<\/p>\n<h3 id=\"best-push-pull-workouts\">Best Push\/Pull Workouts<\/h3>\n<ul>\n<li><a href=\"#1\"><strong>Best Push\/Pull Workout For Strength<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Best Push\/Pull Workout For Bodybuilding<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Best Push\/Pull Bodyweight Workout<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Best Push\/Pull Workout For Fat Loss<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Best Push\/Pull Workout For Beginners&nbsp;<\/strong><\/a><\/li>\n<\/ul>\n<p><em>Note: The notation prescribed in these routines is (sets) x (reps).<\/em><\/p>\n<h2 id=\"sc-namejump-anchor1push-pull-workout-for-strength\"><strong><a id=\"1\" class=\"linkj\"><\/a>\r\n<\/strong>Push\/Pull Workout for Strength<\/h2>\n<p>If your goal is <a href=\"https:\/\/barbend.com\/how-to-deadlift-500-pounds\/\">getting strong<\/a>, a push\/pull workout program can definitely make a difference. You\u2019ll be putting your main focus on the big lifts for overall strength development.&nbsp;<\/p>\n<p>It also means that your rest time in between sets might be a lot longer than you\u2019re used to. Think between two and four full minutes. Don\u2019t worry, though \u2014 you won\u2019t be \u201cwasting\u201d that gym time. The more recovered you are between sets, the more effort you\u2019ll be able to put into each lift.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>Perform this workout twice per week. On the first day, you\u2019ll perform deadlifts and overhead presses where indicated. On the second day, you\u2019ll perform squats and bench presses where indicated.&nbsp;<\/p>\n<p>Rest for a full two to four minutes between each set \u2014 more for the heavier sets, less for the slightly lighter ones. If you can complete the prescribed number of reps with excellent form at your current weight, you can move up the next week. Try five pounds for upper body moves, and 10 for lower body moves.&nbsp;<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/barbend.com\/deadlift\/\"><strong>Deadlift<\/strong><\/a><strong> or <\/strong><strong>Back Squat<\/strong><strong>: <\/strong><\/strong>4 x 5<\/li>\n<li><strong>Overhead Press<\/strong><strong> or <\/strong><a href=\"https:\/\/barbend.com\/bench-press\/\"><strong>Bench Press<\/strong><\/a><strong>: <\/strong>3 x 5<\/li>\n<li><strong>Dumbbell Lunge<\/strong><strong> or <\/strong><strong>Dumbbell Romanian Deadlift<\/strong><strong>: <\/strong>3 x 10<\/li>\n<li><strong>Dumbbell Row<\/strong><strong>: <\/strong>3 x 10 per arm<\/li>\n<li><a href=\"https:\/\/barbend.com\/dumbbell-bench-press\/\"><strong>Dumbbell Bench Press<\/strong><\/a><strong>: <\/strong>3 x 10<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor2push-pull-workout-for-bodybuilding\"><strong><a id=\"2\" class=\"linkj\"><\/a>\r\n<\/strong>Push\/Pull Workout For Bodybuilding<\/h2>\n<p>As with pretty much any program, it\u2019s important to focus on your compound lifts to get the most bang for your buck. For <a href=\"https:\/\/barbend.com\/bodybuilding\/\">bodybuilding<\/a>, you\u2019re going to include some more accessories that will help you isolate your smaller muscles. You know, the ones you\u2019re planning to <a href=\"https:\/\/barbend.com\/beach-push-up-workout\/\">show off<\/a>. Chief among the benefits of push\/pull programs for bodybuilders is that they\u2019ll maximize your recovery. That means you can <a href=\"https:\/\/barbend.com\/increase-workout-intensity\/\">add more intensity<\/a> to your program without sacrificing gains.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>Perform this workout two or three times per week, with adequate recovery in between. Alternate between squats and deadlifts on different days where indicated. Note that most exercises are performed with dumbbells to minimize <a href=\"https:\/\/barbend.com\/functional-symmetry\/\">muscular asymmetries<\/a>. Perform each rep at a <a href=\"https:\/\/barbend.com\/tempo-training-strength-exercises\/\">slow, measured tempo<\/a>, and contract your muscles at the top of each lift. For exercises labeled with a number and letter first (e.g., 1A and 2A), do them back-to-back as <a href=\"https:\/\/barbend.com\/supersets\/\">supersets<\/a>.<\/p>\n<ul>\n<li><strong>1A. Dumbbell <\/strong><strong>Bulgarian Split Squat<\/strong><strong>: <\/strong>3 x 12 per side<\/li>\n<li><strong>2A. Dumbbell <\/strong><a href=\"https:\/\/barbend.com\/hip-thrusts\/\"><strong>Hip Thrust<\/strong><\/a><strong>: <\/strong>3 x 12<\/li>\n<li><strong>1B. <\/strong><a href=\"https:\/\/barbend.com\/chin-up\/\"><strong>Chin-Up<\/strong><\/a><strong>: <\/strong>3 x 2 short of failure<\/li>\n<li><strong>2B. <\/strong><a href=\"https:\/\/barbend.com\/dips\/\"><strong>Dip<\/strong><\/a><strong>: <\/strong>3 x 2 short of failure<\/li>\n<li><strong>1C. <\/strong><a href=\"https:\/\/barbend.com\/incline-bench-press\/\"><strong>Dumbbell Incline Bench Press<\/strong><\/a><strong>: <\/strong>3 x 10<\/li>\n<li><strong>2C. <\/strong><a href=\"https:\/\/barbend.com\/dumbbell-rear-lateral-raise\/\"><strong>Dumbbell Bent Over Reverse Flye<\/strong><\/a><strong>: <\/strong>3 x 10<\/li>\n<li><strong>1D. <\/strong><a href=\"https:\/\/barbend.com\/skull-crushers\/\"><strong>EZ-Bar Skull Crusher<\/strong><\/a><strong>: <\/strong>3 x 10<\/li>\n<li><strong>2D. <\/strong><a href=\"https:\/\/barbend.com\/hammer-curls\/\"><strong>Dumbbell Hammer Curl<\/strong><\/a><strong>:<\/strong> 3 x 10<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor3push-pull-bodyweight-workout\"><strong><a id=\"3\" class=\"linkj\"><\/a>\r\n<\/strong>Push\/Pull Bodyweight Workout<\/h2>\n<p>Manipulating your body weight&nbsp;can be just as difficult as lifting a loaded bar. For a lot of lifters, <a href=\"https:\/\/barbend.com\/best-at-home-bodyweight-workouts\/\">bodyweight training<\/a> can actually seem harder than working with weights \u2014 all the more reason to integrate it into your programming.&nbsp;<\/p>\n<p>Implementing push\/pull bodyweight workouts will help make sure you\u2019re not just building your chest and triceps with endless push-ups. You\u2019ll get a much more well-rounded bodyweight experience when you\u2019re actively thinking about pushing <em>and <\/em>pulling in the same session.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>You can get after this workout three or four times a week, depending on your experience level and goals. Perform supersets where indicated and don\u2019t rush through your reps. Go through each rep slowly and with a full range of motion \u2014 no kipping or bouncing. If needed, <a href=\"https:\/\/barbend.com\/best-resistance-bands\/\">use resistance bands<\/a> to assist with certain exercises.<\/p>\n<ul>\n<li><strong>1A. <\/strong><a href=\"https:\/\/barbend.com\/pull-up-training-program-for-beginners\/\"><strong>Pull-Up<\/strong><\/a><strong>: <\/strong>4 x 2 reps short of failure<\/li>\n<li><strong>1B. Dip: <\/strong>4 x 2 reps short of failure<\/li>\n<li><strong>2A. Chin-Up: <\/strong>3 x 2 reps short of failure<\/li>\n<li><strong>2B. <\/strong><a href=\"https:\/\/barbend.com\/calisthenics-training\/\"><strong>Close-Grip Push-Up<\/strong><\/a><strong>: <\/strong>3 x 2 reps short of failure<\/li>\n<li><strong>3A. <\/strong><a href=\"https:\/\/barbend.com\/hanging-knee-raises\/\"><strong>Hanging Leg Raise<\/strong><\/a><strong>: <\/strong>4 x 15<\/li>\n<li><strong>3B. Bodyweight Split Squat: <\/strong>4 x 15 per side<\/li>\n<li><strong>3C. <\/strong><a href=\"https:\/\/barbend.com\/best-scapular-exercises\/\"><strong>Scapular Pull-Up<\/strong><\/a><strong>: <\/strong>4 x 15<\/li>\n<li><strong>3D. <\/strong><a href=\"https:\/\/barbend.com\/jumping-lunges\/\"><strong>Bodyweight Jumping Lunge<\/strong><\/a><strong>: <\/strong>4 x 15 per side<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor4push-pull-workout-for-fat-loss\"><strong><a id=\"4\" class=\"linkj\"><\/a>\r\n<\/strong>Push\/Pull Workout For Fat Loss<\/h2>\n<p>If you\u2019re looking to <a href=\"https:\/\/barbend.com\/how-to-burn-fat\/\">change your body composition<\/a>, push\/pull workouts can help you get there. These types of workouts allow you to exercise more of your body per session than a muscle group-specific plan does. That means you\u2019ll be able to <a href=\"https:\/\/barbend.com\/cluster-sets\/\">pack more work in<\/a> each time you train.&nbsp;<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>This workout can be performed between two and four times per week, depending on your experience level. You&#8217;ll also notice some freedom in exercise selection \u2014 this is by design to keep things fresh and fun if <a href=\"https:\/\/barbend.com\/bmr-calculator-for-fat-loss-muscle-gain\/\">training in a caloric deficit<\/a>. A slightly higher rep scheme will also ensure that <a href=\"https:\/\/barbend.com\/what-is-hrv\/\">your heart is pumping<\/a> the whole session.<\/p>\n<ul>\n<li><strong><strong>Deadlift or Back Squat: <\/strong><\/strong>3 x 8<\/li>\n<li><strong>Band Pull-Apart: <\/strong>3 x 15<\/li>\n<li><strong>Overhead Press or Bench Press: <\/strong>3 x 8<\/li>\n<li><strong>Walking Dumbbell Lunge: <\/strong>3 x 15 per side<\/li>\n<li><strong>Dumbbell Romanian Deadlift: <\/strong>3 x 10 per side<\/li>\n<li><strong>Dumbbell Row: <\/strong>3 x 10 per side<\/li>\n<li><strong>Dumbbell Bench Press: <\/strong>3 x 10<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor5push-pull-workout-for-beginners\"><strong><a id=\"5\" class=\"linkj\"><\/a>\r\n<\/strong>Push\/Pull Workout For Beginners&nbsp;<\/h2>\n<p>Push\/pull workouts are not for the faint of heart \u2014 but just because <a href=\"https:\/\/barbend.com\/women-pull-up-guide\/\">you\u2019re a beginner<\/a> doesn\u2019t mean you can\u2019t do them. By using a push\/pull formula, you\u2019ll be ensuring <a href=\"https:\/\/barbend.com\/4-amrap-bodyweight-workouts-to-maintain-strength\/\">balanced strength development<\/a> from the start, setting you up for long-term success in the gym.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>Start by performing this beginner push\/pull workout twice or thrice a week. Over a month or two, see if you can gradually make your way up to four sessions per week. Make sure you <a href=\"https:\/\/barbend.com\/bottoms-up-kettlebell-exercises\/\">practice your form diligently<\/a> for each move. Always lower the weight and\/or reps if you can\u2019t complete the sets with excellent form.<\/p>\n<ul>\n<li><strong><strong>Goblet Squat or <a href=\"https:\/\/barbend.com\/best-kettlebells\/\">Kettlebell<\/a> Deadlift: <\/strong><\/strong>3 x 12<\/li>\n<li><strong>Band Pull-Apart: <\/strong>3 x 15<\/li>\n<li><strong>Dumbbell Hip Thrust: <\/strong>3 x 12<\/li>\n<li><a href=\"https:\/\/barbend.com\/dumbbell-row\/\"><strong>Dumbbell Row:<\/strong><\/a> 3 x 12 per side<\/li>\n<li><strong>Dumbbell Overhead Press: <\/strong>3 x 10<\/li>\n<li><strong>(Assisted) Pull-Up or Inverted Row: <\/strong>4 x 2 reps short of max effort<\/li>\n<li><strong>Push-Up: <\/strong>4 x 2 reps short of max effort<\/li>\n<\/ul>\n<h2 id=\"upper-body-push-pull-anatomy\">Upper Body Push\/Pull Anatomy<\/h2>\n<p>To understand why push\/pull workouts are so important, it\u2019s helpful to think about your actual muscles. Knowing the biomechanical \u201cwhy\u201d of these workouts will help motivate you to perform them more diligently and <a href=\"https:\/\/barbend.com\/how-to-gain-muscle\/\">make more gains<\/a>.<\/p>\n<figure id=\"attachment_126070\" aria-describedby=\"caption-attachment-126070\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-126070 size-full\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557.jpg\" alt=\"\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2016\/12\/shutterstock_1282859557-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-126070\" class=\"wp-caption-text\">Credit: Lebedev Olegovich \/ Shutterstock<\/figcaption><\/figure>\n<p><b><em>[Read More:&nbsp;<\/em><\/b><b><em><a href=\"https:\/\/barbend.com\/best-upper-chest-exercises\/\" target=\"_blank\" rel=\"noopener\">Best Upper Chest Exercises<\/a><\/em><\/b><b><em>&nbsp;for Building Muscle]<\/em><\/b><\/p>\n<h3 id=\"pectorals\">Pectorals&nbsp;<\/h3>\n<p>Otherwise known as your <a href=\"https:\/\/barbend.com\/best-chest-exercises\/\">chest muscles<\/a>, these are primarily worked by pushing movements like the bench press, dip, or push-up. The pectorals do see some limited use in upper-body pulls with exercises like the dumbbell flye.&nbsp;<\/p>\n<h3 id=\"deltoids\">Deltoids<\/h3>\n<p>Your delts play a huge role in pretty much all major lifts \u2014 even if it\u2019s \u201cjust\u201d to <a href=\"https:\/\/barbend.com\/overhead-stability-exercises\/\">stabilize<\/a> them. Although it\u2019s tempting to think of your deltoids as just another beach muscle, your <a href=\"https:\/\/barbend.com\/lateral-raise-variations\/\">rear delts<\/a> in particular need a lot of love to keep you healthy and strong.&nbsp;<\/p>\n<h3 id=\"biceps\">Biceps&nbsp;<\/h3>\n<p>The biceps, believe it or not, are perhaps your quintessential pulling muscle. In both pull-ups and biceps curls, it\u2019s easy to understand how pulling movements help shape these guys. They also play a role in elbow health, so it\u2019s important to keep them tuned up.<\/p>\n<h3 id=\"triceps\">Triceps&nbsp;<\/h3>\n<p>While one of <a href=\"https:\/\/barbend.com\/triceps-training-guidelines\/\">the keys to bulging triceps<\/a> is undoubtedly a healthy mix of <a href=\"https:\/\/barbend.com\/single-vs-multi-joint-exercises\/\">compound training and targeted isolation work<\/a>, too much elbow extension can potentially induce injury or inflammation. Push\/pull training is well-designed to circumvent nagging conditions like <a href=\"https:\/\/barbend.com\/how-to-prevent-tennis-elbow\/\">tennis elbow<\/a> due to its one-to-one balance between bicep and tricep work.&nbsp;<\/p>\n<h3 id=\"back\">Back &nbsp;<\/h3>\n<p>Like the other muscle groups listed here, your back is composed of many different individual muscles. Your <a href=\"https:\/\/barbend.com\/best-back-exercises\/\">lats, traps, rhomboids, and erector spinae<\/a> are all huge stabilizers of your spine. As such, they are all vital components of your big lifts (and activities of daily living).<\/p>\n<h2 id=\"lower-body-push-pull-anatomy\">Lower Body Push\/Pull Anatomy<\/h2>\n<p>Especially when you\u2019re training with \u201cjust\u201d your body weight, it\u2019s easy to forget that push\/pull workouts are more than pullups and dips. For a fully effective routine, you need to attend to your lower body just as dutifully.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=3tn-xqyUUkQ\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"7 Steps for Nailing Perfect Squats | Ft World Record Holder Taylor Atwood\" title=\"Play video &quot;7 Steps for Nailing Perfect Squats | Ft World Record Holder Taylor Atwood&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=3tn-xqyUUkQ<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=3tn-xqyUUkQ\" title=\"7 Steps for Nailing Perfect Squats | Ft World Record Holder Taylor Atwood\" target=\"_blank\" rel=\"noopener\">7 Steps for Nailing Perfect Squats | Ft World Record Holder Taylor Atwood (https:\/\/www.youtube.com\/watch?v=3tn-xqyUUkQ)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<h3 id=\"glutes\">Glutes<\/h3>\n<p>Your <a href=\"https:\/\/barbend.com\/activate-glutes-warmup\/\">glutes<\/a> are great at helping you pull with all variations of deadlifts. They\u2019re also great at helping you push with all the <a href=\"https:\/\/barbend.com\/bodyweight-squat-variations\/\">squat variations<\/a>. While different versions of these lifts emphasize slightly different muscles, pull-heavy lower body workouts are essential for glute development.<\/p>\n<h3 id=\"quads\">Quads<\/h3>\n<p>Your <a href=\"https:\/\/barbend.com\/best-foam-roller-exercises-quads\/\">quads<\/a> are the prime movers in most lower body push movements. Extending the knee is their primary job, and they\u2019re on the job 24\/7 whether it is hitting some squats in the gym or getting out of your chair at the office.<\/p>\n<h3 id=\"hamstrings\">Hamstrings<\/h3>\n<p>Yes, your <a href=\"https:\/\/barbend.com\/hamstrings-exercises-strong-legs\/\">hamstrings<\/a> do help your squats tremendously from a knee stability point of view \u2014 but they\u2019re primarily built by deadlifts and other pulls. If you neglect lower body pull work, your hamstrings can actually become the limiting factor in lower body pushing movements.<\/p>\n<h3 id=\"calves\">Calves<\/h3>\n<p>Your calves are the first thing between your feet and the rest of your body. As such, training them well provides a <a href=\"https:\/\/barbend.com\/exercises-strong-feet\/\">strong foundation<\/a> upwards that influences knee and even <a href=\"https:\/\/barbend.com\/best-hip-flexor-exercises\/\">hip health<\/a>. As such, it can pay to add a little extra <a href=\"https:\/\/barbend.com\/calf-forearm-muscle-growing\/\">calf-specific work<\/a> to your routine.<\/p>\n<h2 id=\"benefits-of-push-pull-workout-splits\">Benefits Of Push\/Pull Workout Splits<\/h2>\n<p>Like with anything else in strength sports, there are pros and cons to every <a href=\"https:\/\/barbend.com\/workout-splits-for-strength-training\/\">training split<\/a>. The only perfect split is the one that\u2019s working well for your body right now \u2014 and everything can change as you improve in the gym. That said, there are some pretty compelling benefits to push\/pull training.<\/p>\n<h3 id=\"maximize-recovery\">Maximize Recovery<\/h3>\n<p>When you group exercises into similar movements, you help the body <a href=\"https:\/\/barbend.com\/structure-active-recovery-days\/\">fully recover<\/a> because the stimulus isn\u2019t so jarring. Because push\/pull workouts are almost holistic, you\u2019ll be able to hit the same muscle groups from different angles. You\u2019ll <a href=\"https:\/\/barbend.com\/muscle-recovery\/\">optimize recovery<\/a> in your days off since you won\u2019t need to train the big lifts more than three or four days a week.<\/p>\n<h3 id=\"back-to-basics\">Back to Basics<\/h3>\n<p>When you break your program down into its core essentials, it\u2019s easy to see how few frills you need. Splitting up your workouts and exercises by movement pattern helps you identify what moves you\u2019re not doing enough of. Often, those are the most \u201cbasic\u201d yet most effective exercises \u2014 think pull-ups, dips, and push-ups.&nbsp;<\/p>\n<h3 id=\"balances-your-program\">Balances Your Program<\/h3>\n<p>Too many routines are very push-heavy, because the anterior muscles are the ones you see in the mirror. The <a href=\"https:\/\/barbend.com\/shoulder-exercises-powerlifting\/\">\u201cpull\u201d muscles<\/a>, though, are in your back and not \u201cmirror muscles\u201d \u2014 so they often get neglected.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=xjaKqIFFpMY\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Get 1% Better: A Posture Solution\" title=\"Play video &quot;Get 1% Better: A Posture Solution&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=xjaKqIFFpMY<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=xjaKqIFFpMY\" title=\"Get 1% Better: A Posture Solution\" target=\"_blank\" rel=\"noopener\">Get 1% Better: A Posture Solution (https:\/\/www.youtube.com\/watch?v=xjaKqIFFpMY)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p><b><em>[Read More: The&nbsp;<\/em><\/b><b><em><a href=\"https:\/\/barbend.com\/best-biceps-exercises\/\" target=\"_blank\" rel=\"noopener\">Best Biceps Exercises<\/a><\/em><\/b><b><em>&nbsp;for a Muscle-Building Workout]<\/em><\/b><\/p>\n<p>With that on top of the fact that so many people maintain <a href=\"https:\/\/barbend.com\/benefits-of-farmers-walk\/\">poor posture<\/a> at home or work, a lot of extra pulling is a good thing. The sample push\/pull workouts here emphasize the \u201cpull\u201d factor to give you a more balanced, stronger workout.<\/p>\n<h3 id=\"foundation-building\">Foundation Building<\/h3>\n<p><a href=\"https:\/\/barbend.com\/beginner-olympic-weightlifter-lessons\/\">Newer lifters<\/a> can benefit from push\/pull workouts because they focus on building a proper foundation. They emphasize the importance of big lifts and compound movements. Focusing on these bigger moves as a beginner lets you really maximize on newbie gains, instead of just dedicating all your time to isolation work or another set of crunches.<\/p>\n<h3 id=\"goal-oriented\">Goal-Oriented<\/h3>\n<p>Advanced lifters can also benefit from push\/pull workouts. Depending on what your needs are, you can <a href=\"https:\/\/barbend.com\/workout-splits\/\">split upper and lower body days<\/a> into very specific training foci. For example, if you keep missing the top portion of pressing movements, you could cater a whole upper push day into remedying that issue.<\/p>\n<h2 id=\"how-to-program-push-pull-workouts\">How To Program Push\/Pull Workouts<\/h2>\n<p>With many push\/pull routines, you\u2019ll <a href=\"https:\/\/barbend.com\/build-workout-program\/\">split your workout over several days<\/a>. Some push\/pull programs call for upper body push, lower body pull, upper body pull, and lower body push days.&nbsp;<\/p>\n<p>Others call for just three days, with a push day, a pull day, and a leg day. These kinds of push\/pull splits are <a href=\"https:\/\/barbend.com\/workout-splits\/\">excellent programming options<\/a> when you\u2019re gearing toward a specific goal, like a competition or upcoming max attempt.<\/p>\n<p><b><em>[Read More: The&nbsp;<a href=\"https:\/\/barbend.com\/best-bodyweight-exercises\/\" target=\"_blank\" rel=\"noopener\">Best Bodyweight Exercises<\/a>, + Workouts and Tips From a CPT]<\/em><\/b><\/p>\n<p>The push\/pull workouts in this article are condensed into one day to give you an overview of what it means to balance both pushing and pulling into your routine. By programming the same workout consistently over a few weeks, you\u2019ll be able to track your progress very specifically.&nbsp;<\/p>\n<h2 id=\"how-to-warm-up-for-a-push-pull-workout\">How to Warm-Up For A Push\/Pull Workout<\/h2>\n<p>As with any good workout routine, you\u2019ll need a solid warmup. Not only does <a href=\"https:\/\/barbend.com\/best-way-to-warm-up-before-lifting-weights\/\">properly warming up help you lift heavier<\/a> and train harder \u2014 it also helps <a href=\"https:\/\/barbend.com\/managing-injury-risk\/\">prevent injury<\/a>. Especially since well-programmed workouts tend to begin with bigger compound lifts, it\u2019s essential that your body is ready to work before you start your first set.<\/p>\n<p>A distinct advantage of push\/pull workouts is that both motions will be on your mind, so you\u2019re more likely to remember to integrate both pushing and pulling into your warmup, too. Pulling warm ups can help <a href=\"https:\/\/barbend.com\/romrod-shoulder-warm-up\/\">protect your shoulders<\/a> during pushing movements by activating your rear delts and upper back.<\/p>\n<h3 id=\"push-pull-warm-up\">Push\/Pull Warm-Up<\/h3>\n<ul>\n<li><strong>World\u2019s Greatest Stretch: <\/strong>3&#215;6 per side.<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/news\/stretches-to-unlock-hips-after-sitting\/\"><strong>90\/90 Flow<\/strong><\/a><strong>: <\/strong><\/strong>3&#215;45 seconds.<\/li>\n<li><strong>Band Pull-Apart: <\/strong>3&#215;20.<\/li>\n<li><a href=\"https:\/\/barbend.com\/squat-warm-up\/\"><strong>Inchworm<\/strong><\/a><strong> with Push-Up: <\/strong>3&#215;8.<\/li>\n<li><strong>Glute Bridges: <\/strong>3&#215;10.<\/li>\n<li><a href=\"https:\/\/barbend.com\/bird-dog-exercise\/\"><strong>Bird Dogs<\/strong><\/a><strong>: <\/strong>3&#215;10 per side.<\/li>\n<\/ul>\n<h2 id=\"final-word\">Final Word<\/h2>\n<p>If you\u2019ve been looking to find a training split that can <a href=\"https:\/\/barbend.com\/macros-for-fat-loss-muscle-gain\/\">fit all your goals<\/a>, push\/pull workouts might be for you. You\u2019ll hit every muscle group, maximize your recovery, and ensure that your workout remains balanced.&nbsp;Say goodbye to programs where you <a href=\"https:\/\/barbend.com\/superman-exercise-alternatives\/\">neglect your back<\/a> except through deadlifts&nbsp; Focus on hitting your rep goals with excellent form and you\u2019ll be on your way to much-improved strength and performance.<\/p>\n<p><em>Featured Image: mountaira \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably heard of upper body\/lower body splits, or you might still be on a muscle group-based split ever since you learned about them in high school gym class. But if you\u2019ve never tried a push\/pull workout split, now might just be the time to flip the script. Instead of grouping your training by muscle group or function,&#8230;<\/p>\n","protected":false},"author":40,"featured_media":126085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[20668],"tags":[19758],"class_list":{"0":"post-7230","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts","8":"tag-parent-topic-strength-exercise","9":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"custom","breadcrumbs":[{"breadcrumb_text":"Workouts","breadcrumb_url":"https:\/\/barbend.com\/workouts\/"}],"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/7230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/40"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=7230"}],"version-history":[{"count":6,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/7230\/revisions"}],"predecessor-version":[{"id":268098,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/7230\/revisions\/268098"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/126085"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=7230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=7230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=7230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}