Move Back
![1_Push_Pull_1]()
Push-Pull 1 Bench press – Lower the bar to chest level. Contract the scapula and don’t lift the butt out of the bench.![2_Unilateral_cable_row]()
Unilateral cable row – In a staggered position using one arm, pull the cable towards your body keeping the elbows close to your body. The other arm should be extended. Keep your hips tight. This is a back move.![3_Push_Pull_2]()
Push-Pull 2 Push-press – Keep the bar at shoulder level and in a very powerful and control move extend the hips and the arms at the same time. Keep the core tight and back straight.![4_Barbell_row]()
Barbell row – Bend at your waist while keeping the back straight. Bring the bar toward your body. Keep the chest up, shoulders down and core tight.![5_Push_Pull_3]()
Push-Pull 3 Unilateral cable push – Grab the handle with the arm extended at shoulder height, and bend the same leg slightly, keep the other leg extended, toes pointed straight. In one move, while you bring the arm in, transfer the weight from one leg to the other one.![6_Lat_pull_down]()
Lat pull down – This move can be done with a pulley machine or with the traditional lat-pull down. Lean your body slightly backward while you lower bar to the top of your chest. Contract the scapula and keep the shoulders down.![7_Push_pull_4]()
Push-pull 4 Barbell Overhead triceps extension- Keep your arms extended and bend behind the head while keeping the elbows in. You arms should be close to your body at all times.![8_Hammer_curl]()
Hammer curl – Grab the DB with your palms in and squeeze at the top.The Push and Pull Workout
Here you have a workout that covers all, including tackling the muscles in all movement planes.
Move Forward
- The Push and Pull Workout
