Push vs Pull Exercises: What is the Difference?

This is something I cannot stress enough to bodybuilders who are serious about growing.  Many may not even know about push and pull exercises and why you should always perform one push and one pull per day.  If you train only one muscle group a day it is okay, but still try to alternate from a push and the next day a pull.  Some examples of push exercises would be your chest, shoulders, triceps and your thighs.  Some examples of pulls would be back, hamstrings, and biceps.

Many may disagree with this philosophy of weight training but in my blog I will discuss why I feel that it is important to separate a push vs a pull exercise into different days!

A common mistake I feel bodybuilders make in their training routines is that they combine two pulls or two push exercises in the same day which is keeping them from growing to their full potential.  By doing two pulls, for instance let’s say biceps and back which many people like to do, you are pre-exhausting your biceps by working back. I will be the first to tell you that I have done two pulls such as biceps and back in one day.  I got great results but felt that my performance in the gym was enhanced when I changed my routines to one push and one pull exercise per day.

Have you have ever noticed that when you do a lat pull down or a pull up it works the bicep also?  Then when you go and try to do a bicep curl you can feel that they are not as fresh as before.  This is why I highly do not recommend that you do two pushes or two pulls in the same day as doing so is keeping you from the results that you truly deserve.  In addition, performing just pushing exercises one day and pulling exercises another day seems to be awfully hard on the joints.

About the Author

1003439_460032467420361_612022272_nAnthony Alayon is the owner of Health Reporter Daily, is a best selling fitness author, and creator of the 101 Toxic Food Ingredients They Never Told You About. He is also creator of the Fat Extinction Program and co-creator of The University of Abs. He has over 12 years experience in the fitness industry. Anthony is a writer for Natural Muscle Magazine and has been featured in major online publications such as the NY Times About.com site to Bodybuilding, Bodybuilding.com, Labrada.com and HugoRivera.net. Be sure to check out his Toxic Foods website below:



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One Response for Push vs Pull Exercises: What is the Difference?

  1. Ivan


    October 5, 2009 12:55 am

    Your theory makes very sense but I think that should have elaborate an argument against your theory and that this that this way muscle don’t have enough rest i.e. working biceps today and tomorrow back. Nevertheless I’m swithching this week to this technique just to try it out.