Push and pull workout routines are increasing in popularity among fitness enthusiasts. Push-pull workouts provide a great way to maximize muscle gain, improve strength and endurance, and help you stay motivated. Not to mention the convenience of being able to do exercises from home or at the gym.
What Are Push-Pull Workouts?
Push-pull workouts are routines that target the pushing and pulling muscle groups in your body. Push exercises focus on the chest, shoulders, and triceps while pull exercises target the back, biceps, and legs. Moreover, Push-pull workouts create balance in your muscles by targeting both types of movements.
Benefits Of Push-Pull Workouts
Here are some of the major benefits of push-pull workouts:
- It can help you build muscle faster by using both pushing and pulling exercises in one workout routine.
- These workouts are great for improving your strength and endurance also since you are working for both muscle groups at the same time.
- These workouts help you stay motivated since they provide variety and a challenge to reach your goals.
- They are more efficient than traditional workout routines, so you can get more done in less time.
- Meanwhile, these workouts are convenient and can be done from home or at the gym.
Best Push Workouts
Push exercises target the chest, shoulders, and triceps. Push workouts should include exercises such as:
- Push-ups
- Dips
- Overhead presses
- Incline chest press
- Bent over rows
- Pushups with weights.
Best Pull-Up Workouts
Pull exercises target the back, biceps, and legs. Pull-up workouts should include exercises such as:
- Pull-ups
- Bent over rows
- Lat pulldowns
- Seated cable rows
- Barbell curls
- Deadlifts
- Pushups with weights.
Best Core And Legs Workouts
Push-pull workouts also include core and leg exercises such as:
- Planks
- Squats
- Lunges
- Step-ups
- Abdominal crunches
- Hyperextensions
- Glute bridges.
Sample Push-Pull Workout Routine For Beginners
Here is a sample of a push-pull workout routine that you can do as a beginner. If you’re new to exercise, start with these exercises and then progress to more challenging routines as you gain strength and confidence.
Day 1: Push workouts
Day 2: Rest
Day 3: Pull Workouts
Day 4: Rest
Day 5: core and legs workouts
Sample Push-Pull Workout Routine For Advanced Level
This sample push-pull workout routine is for those who are more experienced and looking for a challenge. Also, Push yourself to your limits and focus on proper form for the best results.
Monday: Push workouts
Tuesday: Pull workouts
Wednesday: core and legs workouts
Thursday: Rest
Friday: push workouts
Saturday: Pull workouts
Sunday: core and legs workouts
FAQs
How would you build a good home push-pull workout?
Building a good home Push-Pull workout involves finding exercises that target both pushing and pulling muscle groups. Push exercises should include exercises such as push-ups, dips, and overhead presses. Meanwhile, Pull exercises should include pull-ups, bent-over rows, and lat pull-downs. Core exercises such as planks, squats, and lunges should also be included. To make the workout more challenging you can use weights or resistance bands.
What is a good push-pull workout schedule to build muscle as a beginner?
As a beginner, it’s important to start with basic Push-Pull exercises and slowly progress to more challenging routines. A good Push-Pull workout schedule for beginners would include 3-4 Push exercises and 3-4 Pull exercises. Meanwhile, beginners should focus on proper form and increase the number of repetitions or sets as they become stronger. It’s also important to take rest days so your body can recover and build muscle.
What are the advantages and disadvantages of the push-pull workout?
The Push-Pull workout has many advantages, including helping you build muscle faster, improving strength and endurance, providing variety and challenge to keep you motivated, and being more efficient than traditional workout routines. Push-Pull workouts can also be done from home or at the gym depending on your preference.
The Push-Pull workout has a few disadvantages as well, including the potential risk of injury due to improper form or overdoing it. Push-Pull workouts also require more time commitment than simple exercises such as running or walking. Furthermore, Push-Pull workouts can be difficult to master, so it may take longer for beginners to see results.