4. Pull & Push Training

The pull/push weight training routine is one of the most common methods of training amongst individuals who regularly weight train. Within the body, each muscle group is either considered a pull muscle group or a push muscle group. Therefore, the aim of this form of training is to target certain muscle groups in both the upper and lower body.

A pull muscle group consists of muscle tissues that contract when the weight is pulled towards the body. Abdominals, biceps, trapezius, and hamstrings are some of the muscles included in the pull muscle group. Examples of specific exercises include bicep curls, deadlifts, and seated rows. Watch the instructional videos below to see the correct form when performing upper and lower body pull exercises.

Lower Body Pull

Upper Body Pull

A push muscle group consists of muscle tissues that contract when the weight is pushed away from the body. Calves, deltoids, glutes, triceps, and quadriceps are some of the muscles included in the push muscle group. Examples of specific exercises include squats, lunges, and bench press.Watch the instructional videos below to see the correct form when performing upper and lower body push exercises.

Upper Body Push

Lower Body Push