Every push day workout deserves a complementary pull day routine.
Find out the rationale behind adopting a push-pull plan, plus how to get started.
Push and pull workouts consist of exercises that utilize a pushing or pulling motion.
Photo: Anthony Cunanan
II, C.P.T., a strength coach atBody Space Fitnessin New York.
And that’s why it’s important that your workouts hit them both.
So, what’s the point in adopting a push-pull workout routine?
(BTW, push-pull workout plans are just onetype of workout split.)
These are simple moves you’ve likely seen before, combined into two total-body workouts.
“If you should probably regress the movement or weight, do it,” says Torde.
“Don’t let your ego get in the way of your safety or success.”
“[It] also gets that mind-body connection ready for when we go heavier.”
C.Squeezing your chest to raise the dumbbells, bring them together just above the chest.
C.Lower the dumbbells and bend your elbows to return to the starting position.
C.Straighten your arms and press the dumbbell overhead to return to the starting position.
Your elbows should be bent at 90-degree angles with your palms facing forward.
C.Pause briefly, then slowly bend the elbows and lower the dumbbells back to the starting position.
Dumbbell Squat
A.Stand with your feet shoulder-width apart, holding a dumbbell in front of your chest.
C.Pause, then press through the feet to straighten your legs and return to standing.
B.Bend the elbows to raise the dumbbells up to shoulder height.
C.Pause, then straighten your arms to lower the dumbbells back to the sides.
Knee Lift and Drive
A.Stand with your feet together, hands on hips, and core engaged.
This is the starting position.
C.Pause, then drive the right knee back to the starting position.
Do 10 to 12 reps. Switch sides and repeat.
Hold the ends of the band at the sides of the knees.
C.Pause, then slowly straighten your arms to return to the starting position.
Let your hands hang directly below your shoulders, palms facing each other.
C.Drive your hips forward, straighten your knees, and squeeze your glutes to return to the starting position.
B.Keeping your core engaged and back flat, lift the dumbbell overhead until it’s directly above your chest.
C.Pause, then lower the dumbbell back to the floor behind your head to return to the starting position.
