There are several ways to structure your strength training workouts. Full-body routines have always been popular, but another affective option is a push vs. pull workout plan.<\/p>\n\n\n\n
Push and pull exercises can help take your fitness to new heights. With this training split, you\u2019ll spend one day on \u201cpushing\u201d movements\u2014think push-ups and bench presses\u2014while the next day focuses on \u201cpulling\u201d exercises like pull-ups and bicep curls.<\/p>\n\n\n\n
Note:<\/strong> The information in this guide is intended for individuals without known medical conditions. Please consult with your healthcare provider before beginning any new exercises.<\/p>\n\n\n\n A push workout is an exercise routine where you focus on using your muscles to \u201cpush\u201d weight away from yourself. These muscle groups are:<\/p>\n\n\n\n Some of the most common push exercises you\u2019ll see in a push vs. pull workout are:<\/p>\n\n\n\n <\/p>\n\n\n\n A pull workout is an exercise routine where you use your muscles to \u201cpull\u201d weight toward the body. The specific muscle groups targeted during a pull workout are:<\/p>\n\n\n\n Pull workouts offer similar benefits to push workouts, but combining both can maximize results:<\/p>\n\n\n\n Typical pull exercises in a push vs. pull workout include:<\/p>\n\n\n\n <\/p>\n\n\n\n In a push workout, you\u2019ll engage muscles like your chest, shoulders, and triceps. Certain pushing motions\u2014like push-ups\u2014can activate shoulder stabilizer muscles, which may contribute to improved stability and posture over time according to one study<\/a>.<\/p>\n\n\n\n During a pull workout, on the other hand, you\u2019ll be targeting your back, forearms, and biceps. These exercises can help strengthen the back and spine<\/a>\u2014one study from the Journal of Human Kinetics<\/em><\/a>,<\/em> found that pull workouts effectively activate key upper-body muscles\u2014helping address common strength imbalances caused by push-focused routines.<\/p>\n\n\n\n <\/p>\n\n\n\n So, how do you put together a push\/pull workout routine of your own? Try these tips straight from our trainers here at Gold\u2019s Gym.<\/p>\n\n\n\n First, start slow by incorporating push-ups into your push day. Transition into bench presses as you get more comfortable. One study from the Journal of Physical Therapy Science<\/em><\/a> highlights that push-ups are a safe, stable way to develop upper body strength\u2014making them a solid starting point before moving on to more advanced lifts.<\/p>\n\n\n\n Next, a simple way to gauge your progress is by tracking how many push-ups you can do in one session. Start with a count of how many push-ups you can do now, then add more reps as you get stronger to stay motivated and build strength over time.<\/p>\n\n\n\n It\u2019s also important to stay consistent with your pull day. Research from the International Journal of Sports Physical Therapy<\/em><\/a>, <\/em>suggeststhat active adults are often naturally stronger at performing push exercises, so give it your all during each pull day to help balance things out.<\/p>\n\n\n\n Finally, consider adding a dedicated leg day. Commonly called a push-pull legs workout plan, this mix helps target muscle groups across your entire body. And since you focus on different exercises daily, every muscle group still gets the 2\u20133 days of recovery it needs.<\/p>\n\n\n\n <\/p>\n\n\n\n Now that you have an understanding of what makes up a push vs. pull workout, you might be wondering how the push-pull legs option stacks up against a full-body workout. Let\u2019s dig into the pros and cons.<\/p>\n\n\n\n <\/p>\n\n\n\n Here\u2019s the basic structure of a push vs. pull arm workout:<\/p>\n\n\n\n Try this routine to get started, and feel free to make it your own as you build muscle over time:<\/p>\n\n\n\n<\/a>What Is a Push Workout?<\/h2>\n\n\n\n
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<\/a><\/a>Common Push Exercises<\/h3>\n\n\n\n
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<\/a>What Is a Pull Workout?<\/h2>\n\n\n\n
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<\/a>Benefits of Pull Workouts<\/h3>\n\n\n\n
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<\/a>Common Pull Exercises<\/h3>\n\n\n\n
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<\/a>Pull vs. Push Workout: Key Differences<\/h2>\n\n\n\n
<\/a>How to Structure a Push\/Pull Workout Routine<\/h2>\n\n\n\n
<\/a>Full Body Workout vs. Push Pull Legs<\/h2>\n\n\n\n
<\/a>Pros of a Full Body Workout<\/h3>\n\n\n\n
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<\/a>Cons of a Full Body Workout<\/h3>\n\n\n\n
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<\/a>Pros of a Push Pull Legs Workout<\/h3>\n\n\n\n
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<\/a>Cons of a Push Pull Legs Workout<\/h3>\n\n\n\n
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<\/a>Push vs. Pull Arm Workout<\/h2>\n\n\n\n
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<\/a>Day 1 and Day 4 (Push workout<\/h3>\n\n\n\n
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<\/a>Day 2 and Day 5 (Pull workout)<\/h3>\n\n\n\n
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