What is a push-pull workout?

Simply put, a push-pull workout is a routine that alternates between pushing exercises andpulling exercises.

What muscles do you work in a push-pull workout?

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Katie Thompson

Lets start with your upper body.

Pushing exerciseswhich include both vertical and horizontal pusheswork your chest orpectoral musclesand your shoulder or deltoid muscles.

Your triceps (the back of your upper arms) are considered assisting muscles in these moves as well.

Dumbbell Overhead Shoulder Press

So yes,chest workoutsandshoulder workoutswould both count as solid push-day options.

Yourbiceps, or the front of your upper arms, assist in these movements.

What are the benefits of a push-pull workout?

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in your workout routinesay, going foryour heaviest liftor doing a solid set of 10push-upsor pull-ups.

This helps whether your goal is to build muscle or get stronger.

Whats more, incorporating each movement pattern also helps you get better at the other.

reverse lunge  SELF May 2019 Challenge

In all exercises, our push and pull muscles share this punch in of reciprocal relationship.

How can you create an awesome push-pull workout?

Each triset should contain a push, a pull, and a leg exercise.

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Before you get started with this workout, double-check to warm up first.

Ready to get started?

Read on for a full-body, push-pull workout you could do with dumbbells.

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The Workout

What youll need:A few sets of dumbbells.

You may also want to use anexercise matfor comfort.

(For the single-arm or single-leg moves, complete 10 reps per side.)

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Complete 3 to 4 rounds total per triset.

Rest for 1 to 2 minutes before moving on to the next triset.

), you also work your core andtriceps.

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Keep your spine neutral by engaging your abs.

Alternating Reverse Lunge

This lower-body pushing exercise helps improve your balance while strengthening your quads and glutes.

Your core gets a workout too, as it keeps you upright through the exercise.

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Lower down like youre sitting in a seat,and press the floor away as you stand back up.

Push-Up

A total-body exercise, this pushing move focuses on your pecs and deep core muscles.

Deadlift

This pulling exercise targets your hamstrings and glutes, while also working your back and abs.

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Keep a flat back position the entire timeavoiding rounding your shoulders or arching your low back.