• Victoria Kain

Push-Pull Workouts

To PUSH or PULL....THAT is the question!

First off, do you know what Push Pull days are in the gym? No? Well, let me enlighten you!

This type of workout is a simple yet effective way to balance your sessions by addressing all major muscle groups within the body. In turn it helps provide balance to muscles whilst preventing over-training and injury, enabling the body time to recover in between workouts. The great thing about these workouts are they are less time consuming and there is a significant increase to muscle mass in all major muscle groups so you do not have to break down your workouts simply to legs, chest, back etc..

So what are these workouts you ask?

A PUSH workout contracts your muscles when weight is being pushed away from your body, meaning the work is done when the muscles lengthen.

A PULL workout is the exact opposite! The muscles contract when weight is being pulled towards your body, meaning the work is done when the muscles are shortened.

So how do you do these workouts you ask?



Try 3 sets of 3-6 *supersets (*one exercise immediately followed by the other without rest) using both push / pull moves the same day.

Follow the push with a pull (or vice versa).

Here's some simple examples to help you on your way:-

Squat (push) followed by deadlift (pull)

Bicep curl (pull) followed by tricep press (push)

Leg extension (push) followed by hamstring leg curl (pull)

Pull-up (pull) followed by Push-up (push)

Chest press (push) followed by Cable row (pull)

Glute bridge (push) followed by Crunches


6-8 Exercises x 3 sets of either all Push or all Pull moves but on alternative days.

Usually 2 x Push days and 2 x Pull days per week.

Again see below examples to help you on your way:-


Leg press or Leg extension

Dumbbell chest press


Tricep kick back






Hamstring leg curl

Lat pull down

Inverted row

Oblique twists

In summary, by incorporating these routines into your workout, you will have multiple benefits as mentioned before and your strength and mobility will improve leaps and bounds. Good luck and feel free to ask any questions... www.vickikain@gmail.com

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