How to Do an Upper Body Push Pull Workout
Step-by-step Instructions
Here is what you need to do...
Step 1
Push-Pull workouts have been a mainstay since the dawn of bodybuilding. They're a lot of fun and they really make you feel like a man. Better than that, even- a God. Either way, you gotta know how to do them before you can do them, if you know what I mean. Luckily you've got me. Below, I'll list a basic way to do a push-pull workout, and you can take this template and apply any of your favorite exercises in order to personalize it and make it right for you. Let's take a look.
Step 2
A push-pull workout is going to start with pushing, because pushing takes a lot of energy and you want to get it out of the way first. In this case, you'll start with the basic traditional flat barbell bench press. Load up a ton of weight and power out about 4 sets of 10 reps. This exercise will throw your chest into the motion of the workout, and it will get your upper body ready for more work.
Step 3
Next you're gonna do some pulling. I'm a huge advocate of pullups, so you should already know that that's where you're headed. Hop onto the pullup bar and do 4 sets of as many reps as possible. Pullups take a lot of energy, much like bench pressing, but they don't work the chest or triceps at all. This gives you a chance to recuperate those muscles before pushing again.
Step 4
After your pullups, run over and grab an EZ bar. Lay back on a bench and bang out some skullcrushers. Skull crushers will work your chest slightly and your triceps a hell of a lot. This push exercise takes a little less energy, which makes it perfect for coming after the bench press. Crush 3 sets of 10 reps and move on.
Step 5
Keep that EZ bar in your hand, stand up, and get to doing standing EZ bar bicep curls. This is a fantastic pulling exercise that works the lats a very little bit and the biceps a ton. Similar to the way the skullcrushers were perfect for the second push exercise, the curls are great for the second pull exercise because they use a lot of energy, but not as much as pullups. Curl 3 sets of 10-15 reps and call it a day.
Step 6
That's it, you're done! This kind of workout takes 45 minutes or less and works a large portion of your upper body. You'll feel like Hercules when you walk out of the gym, so be careful not to crumple and door handles or crack any cement on your way home.
Special Attention
Difficulties people often experience or parts that need special attention to do it right.
Doing this kind of a workout can be hard on the forearms and the wrists. Because of this factor, I've linked two Rip Toned products below (wrist straps and wrist wraps) that will help your forearms stay alive and your wrists stay strong. Throw these on throughout the workout and you'll be able to maximize the energy you put into your chest, back, triceps, and biceps.
Stuff You'll Need
Suggested Further Reading
| Author | Title | Price |
|---|---|---|
| Resistance Exercise Social Analysis Inactivity | No Price |
This Student Author
This Student Author's Background
Funny or interesting story about this topic...
Push-pull workouts were something that a lot of guys in my gym did. One of my friends did them for years, and he was always far bigger than me. I'll admit, my training routine gave me more definition than his did. But he always had the size. If you're looking to get big and get out of the gym quickly, push-pull workouts are for you. Don't be scared to really load up the weight on this kind of a program, because that will only compliment the amount of mass that push-pull routines are made to help you gain.
When did you first do this & how did you get started?
I did push-pull workouts for a short period of time and I liked them while I did them. For me personally, though, definition has always meant more than size. So while I'm comfortable with doing these workouts and prescribing them to my clients, they aren't my first choice in the gym. Maybe you'll be different! Either way, work hard; push hard, pull harder, and as always, happy lifting
J