What is a Pull Push Exercise Split? | Xtra Protein

What is a Pull Push Exercise Split?

What is a Pull Push Exercise Split?

A pull push exercise split is a common type of workout routine in which exercises are divided into two distinct categories – pulling and pushing. The idea behind this split is to train different muscle groups on separate days, allowing for greater recovery and increased muscle growth. This type of split also makes it easier to target certain muscles or focus on one particular group.

Let’s take a closer look at how this works.

The Basics of the Pull Push Split: 

In a pull push exercise split, you will be working out one day focusing on pushing exercises, and the next day focusing on pulling exercises. Pushing exercises involve pushing weight away from your body (think chest press), while pulling exercises involve pulling weight toward your body (think lat pull-downs).

This type of split allows you to work out specific muscles without overtraining them, since there are two days in between each set of workouts that can be used for recovery and rest. In addition, it makes it easier to target particular muscle groups as you can plan your workouts in advance. For example, if you want to focus on building upper body strength, then you can dedicate one day solely to pushing exercises and the other day solely to pulling exercises.

Benefits of the Pull Push Split: 

The pull push exercise split has many benefits that make it an appealing option for those looking for an effective way to get fit and build muscle. For starters, this type of split allows for greater recovery as well as improved form when performing each exercise as you will have more time to practice before going back into the gym again. Additionally, because each muscle group gets its own dedicated workout day, it’s much easier to track your progress over time and make adjustments accordingly if needed. Finally, since both types of exercises are included in the same program, you’ll be able to reap the benefits of both pushing and pulling movements without having to commit too much time in the gym each week.

Push Pull Exercises Examples:

Beginner and intermediate lifters:

  • Day 1: push
  • Day 2: rest
  • Day 3: pull
  • Day 4: rest
  • Day 5: legs and core

Advanced lifters:

  • Day 1: push
  • Day 2: pull
  • Day 3: legs and core
  • Day 4: rest
  • Day 5: push
  • Day 6: pull
  • Day 7: legs and core

Push can include:

Seated dumbbell shoulder press, Dumbbell incline chest press, Bodyweight triceps dips, Cable rope triceps pushdown, Incline dumbbell chest fly, Dumbbell lateral shoulder raises,

Pull can include: 

Bent-over barbell row, Cable pulldown, Dumbbell shrugs, Biceps curls.

Legs & core can include:

Deadlift, Barbell back squat, Quadriceps leg extensions, Seated hamstring leg curls, Dumbbell standing calf raise, Hanging leg raise.

Xtra Protein Conclusion:

Pull push exercise splits are a great way to get fit quickly while still giving yourself enough time for proper recovery between workouts. Not only is it easy to plan your workouts ahead of time so that you can stay focused on a particular muscle group or goal, but because both pushing and pulling exercises are included in the program, you can reap the benefits of both movements without having too much downtime between sets. With all these advantages combined together, pull push splits offer an effective way for anyone looking for an efficient fitness routine!

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