Push and pull workout routines are not new to fitness and they are very simple. Those qualities are benefits, not detriments. This theory has been around forever because it is effective. Utilizing opposing muscle groups in a super set format is not only effective in delivering a maximum blood flow and developing an increased heart rate, it also maximizes your time in the gym. In almost the same time it takes a lifter to complete one exercise effecting one muscle group, one can do opposing exercises and affect two muscle groups.
The push pull workout gets its name due to the way your muscles are grouped. Push muscles (Chest, anterior and lateral deltoids, and triceps) are utilized by pushing or raising weight away from the body, pull muscles (back, posterior deltoids, and biceps) are utilized by pulling weight to the body. In this edition of the push and pull workout we’ll group the lat pulldown, a “pull” exercise that utilizes your back and biceps, with a dumbbell chest press that utilizes your chest, shoulders and triceps. These exercises should be performed back to back in a series followed by a 60–90 second break. Perform 4 sets of 10–12 reps to fully exhaust all of the muscle groups.
Lat Pulldown
The equipment for the Lat Pulldown is a cable pulley station with adjustable selectable weights and adjustable seat. Some gyms may have a stand alone machine that mimics the same.
Getting Set:
• Adjust the seat so the thigh pads are comfortable on the top of the legs and your knees are at a 90-degree angle.
• Grab the bar with an overhand grip and sit on the seat with legs under the pads.
Movement:
• Keeping the back flat, pull the bar to just below chin level.
• Squeeze the shoulder blades together during the movement focusing on driving the elbows downward.
• Do not to force the bar any lower your collar bone and always make sure your wrists are above your elbows.
• Return the bar to full extension and repeat.
For a variation of the lat pulldown, grip the bar with the palms facing towards you
Dumbbell Chest Press
The equipment needed for this press is a flat bench and a pair of dumbbell weights. Some gyms may have a stand alone machine that mimics the same movement and other variations of the exercise exist using a barbell.
Getting Set:
• Lie on the flat bench, dumbbell in each hand and your feet flat on the ground.
• Position the dumbbells slightly below the shoulders with upper arms at 45 degrees to the body with elbows forward of the shoulder line to avoid stress on the shoulder joint. The palms should face forward.
• Engage ab muscles and keep a good posture trying not to flatten out the back on the bench. Keep your five points of contact stable (head, upper shoulders, gluteus and each foot).
Movement:
• Push the dumbbells away from the body. The dumbbells should travel in a slight arc and meet over the top of the chest.
• Do not forcefully lock out your elbows at the top of the movement.
• Always move the dumbbells in a controlled, smooth motion. None of your points of contact should raise off the bench or the floor during the lift and you should ensure you do not flatten your back at the top of the lift.
• Lower the dumbbells again in a controlled, smooth motion to the starting position.
Dumbbell Chest Press
