What Is Push Workout And Pull Workout?

push workout

The term “push workout-pull workout” refers to a type of training that targets muscles depending on whether they are involved in a pushing or pulling action.

These workouts are popular among bodybuilders and other athletes because they allow them to recover more quickly between sessions and help them to develop a more balanced body composition.

Everything you need to know about push workout -pull workouts is explained in detail in this article, which also includes a routine that you can use to build muscle.

What Exactly Is A Push Workout –Pull Workout?

Push-pull training is a type of exercise that organizes workouts around the movement patterns of your muscle groups.

You train upper body muscles that perform pushing movements one day and upper body muscles that perform pulling movements the next day — either on the same day as the previous day or separated by a rest day depending on your experience level — with this training style.

The following are the muscles that are responsible for pushing and pulling movements:

  • The chest, shoulders, and triceps are the main muscles used in pushing.
  • The following muscles are pulled: the back, biceps, and forearms

A day dedicated to training the lower body and core is usually scheduled after the push and pull upper body workout days — either the following day or separated by a rest day, depending on the schedule.

Leg muscles include the quadriceps (on the front of the thigh) and hamstrings (on the back of the thigh), glutes (on the back of the thigh), and calves.

The push workout -pull style of training allows you to exercise all of the major muscle groups a maximum of twice per week — assuming you train 6 days a week with 1 day off. If you train 6 days a week with 1 day off, you can exercise all of the major muscle groups twice per week.

In addition to bodybuilders and other athletes, such as football players and wrestlers, many others use this training split to maximize their results (1Trusted Source).

Push-pull workouts, on the other hand, are excellent for anyone looking to increase muscle size and strength, including beginners.

It is important to note that the number of times you train per week may be determined by your level of experience, which is discussed in greater detail below.


A person in a swing

Allows For The Most Efficient Recovery

Traditional bodybuilding workouts consist of training one body part per day for a period of time. This means that you might train your chest one day, shoulders the next, triceps the following day, and so on.

When you train many of the same body parts multiple days in a row, you run the risk of overstressing your muscles as time goes on. Following a push-pull training regimen, on the other hand, gives your muscles the full 72 hours they need to recover before you put them through their paces again. This is due to the fact that you can only train a major muscle group once every three days.


A push-pull training split is a term used to describe workouts that are centered around muscle groups that perform similar functions.

Push workout target the chest, shoulders, and triceps, whereas pull workouts target the back, biceps, and forearms, among other muscle groups. This training split also includes a day dedicated to strengthening the lower body and core muscles. The push-pull training regimen promotes muscle recovery and can be performed by anyone, regardless of their level of fitness or experience in the fitness industry.

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