A push pull workout is a training regimen that divides exercises based on whether they involve pushing or pulling movements. This system aims to efficiently work different muscle groups, allowing for balanced development and sufficient recovery.
How Push Pull Workouts Function
Push pull workouts organize your training sessions around two primary movement patterns:
- Push Movements: These exercises engage muscles used for pushing weight away from the body.
- This primarily targets the chest, shoulders, and triceps.
- Pull Movements: These exercises engage muscles used for pulling weight toward the body.
- This primarily targets the back and biceps.
Based on the provided reference: "In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps."
Example Push and Pull Exercises
To better understand, here's a breakdown of common exercises within each category:
Push Exercises
| Muscle Group | Exercise Examples |
|---|---|
| Chest | Bench Press, Push-ups, Dumbbell Flyes |
| Shoulders | Overhead Press, Lateral Raises, Front Raises |
| Triceps | Triceps Extensions, Close-Grip Bench Press, Dips |
Pull Exercises
| Muscle Group | Exercise Examples |
|---|---|
| Back | Pull-ups, Rows, Lat Pulldowns, Face Pulls |
| Biceps | Bicep Curls, Hammer Curls, Chin-ups |
Benefits of a Push Pull Workout
- Balanced Muscle Development: By dedicating separate sessions to pushing and pulling movements, you ensure that both muscle groups are adequately trained without overworking either.
- Efficient Training: You can focus on specific movement patterns, enhancing strength and muscle growth for these targeted areas.
- Reduced Risk of Over Training: Separating push and pull days allows more recovery time for muscles, potentially reducing the risk of overtraining and injuries.
- Flexibility: You can easily adjust the workout days according to your schedule, making the routine adaptable.
How to Incorporate Leg Workouts
While a push pull workout primarily deals with the upper body, the provided reference states: "And in the “legs” workout you train the entire lower body, i.e. the quads, hamstrings, calves and abdominals." Typically, a lower body workout would be incorporated on a separate day, creating a three-day split of Push, Pull, and Legs.
Conclusion
A push pull workout is an effective approach to structuring your training by grouping exercises based on pushing or pulling motions, ensuring comprehensive upper body training and muscle development.
