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Push vs. Pull Workout: Everything You Need to Know

There are several ways to structure your strength training workouts. Full-body routines have always been popular, but another affective option is a push vs. pull workout plan.

Push and pull exercises can help take your fitness to new heights. With this training split, you’ll spend one day on “pushing” movements—think push-ups and bench presses—while the next day focuses on “pulling” exercises like pull-ups and bicep curls.

Note: The information in this guide is intended for individuals without known medical conditions. Please consult with your healthcare provider before beginning any new exercises.

What Is a Push Workout?

A push workout is an exercise routine where you focus on using your muscles to “push” weight away from yourself. These muscle groups are:

  • Chest – Your pectoralis major (or ‘pecs’) is the main muscle here. In push routines, the lower, middle, and upper areas are targeted for chest development.  
  • Shoulders –There are three key sections—or “heads”—of your shoulders: the front – anterior delt, middle – lateral delt, and rear – posterior delt. A well-rounded push vs. pull workout will target all three
  • Triceps –These muscles run along the back side of your upper arm. They play a role in your overall arm size and, like your shoulders, consist of three sections—long, lateral, and medial.

Common Push Exercises

Some of the most common push exercises you’ll see in a push vs. pull workout are:

  • Calf raises
  • Tricep dips
  • Dumbbell flys
  • Bench presses
  • Lateral raises
  • Squats
  • Push-ups

What Is a Pull Workout?

A pull workout is an exercise routine where you use your muscles to “pull” weight toward the body. The specific muscle groups targeted during a pull workout are:

  • Back – Three specific muscles contribute to back strength. The latissimus dorsi (or ‘lats’) run along the sides of the mid to lower back. The trapezius (or ‘traps’) run from the middle of the back to the base of the neck. The rhomboids sit between the shoulder blades and support posture and upper back movement.
  • Biceps –These large muscles cover the front of the upper arm between the shoulder and elbow. They’re heavily involved in pulling exercises like curls and rows.
  • Rear deltoids – Found on the back of the shoulders, the rear deltoids help pull the shoulders back and support posture. A good pull workout will target this area to help the shoulders look stronger.

Benefits of Pull Workouts

Pull workouts offer similar benefits to push workouts, but combining both can  maximize results:

  • Pairing push and pull workouts on alternating days allows each muscle group the 48 to 72 hours of rest shown to support optimal recovery and performance.
  • You’ll likely notice your grip strength improving as you do more pull workouts.
  • The compound exercises in pull workouts can help you build full-body strength.
  • Many pull workouts also engage the core and strengthen it over time.
  • Pull workouts primarily focus on training the back, biceps, and rear shoulders.

Common Pull Exercises

Typical pull exercises in a push vs. pull workout include:

  • Hammer curls
  • Lat pulldowns
  • Dumbbell shrugs
  • Rows
  • Deadlifts
  • Bicep curls
  • Pull-ups

Pull vs. Push Workout: Key Differences

In a push workout, you’ll engage muscles like your chest, shoulders, and triceps. Certain pushing motions—like push-ups—can activate shoulder stabilizer muscles, which may contribute to improved stability and posture over time according to one study.

During a pull workout, on the other hand, you’ll be targeting your back, forearms, and biceps. These exercises can help strengthen the back and spine—one study from the Journal of Human Kinetics, found that pull workouts effectively activate key upper-body muscles—helping address common strength imbalances caused by push-focused routines.

How to Structure a Push/Pull Workout Routine

So, how do you put together a push/pull workout routine of your own? Try these tips straight from our trainers here at Gold’s Gym.

First, start slow by incorporating push-ups into your push day. Transition into bench presses as you get more comfortable. One study from the Journal of Physical Therapy Science highlights that push-ups are a safe, stable way to develop upper body strength—making them a solid starting point before moving on to more advanced lifts.

Next, a simple way to gauge your progress is by tracking how many push-ups you can do in one session. Start with a count of how many push-ups you can do now, then add more reps as you get stronger to stay motivated and build strength over time.

It’s also important to stay consistent with your pull day. Research from the International Journal of Sports Physical Therapy, suggeststhat active adults are often naturally stronger at performing push exercises, so give it your all during each pull day to help balance things out.

Finally, consider adding a dedicated leg day. Commonly called a push-pull legs workout plan, this mix helps target muscle groups across your entire body. And since you focus on different exercises daily, every muscle group still gets the 2–3 days of recovery it needs.

Full Body Workout vs. Push Pull Legs

Now that you have an understanding of what makes up a push vs. pull workout, you might be wondering how the push-pull legs option stacks up against a full-body workout. Let’s dig into the pros and cons.

Pros of a Full Body Workout

  • The schedule can be as flexible as you need.
  • Full-body workouts are usually easy to follow and beginner-friendly.
  • Research published in the Journal of Sports Sciences, suggests that full-body workouts performed less frequently can still be highly effective for building muscle—so long as total training volume is maintained.
  • You can build a well-rounded, balanced physique over time.

Cons of a Full Body Workout

  • You may get fatigued before completing every exercise.
  • Training more often without overtraining can be tricky.
  • Certain muscle groups may require more focused work to ensure equal development.
  • Sessions can run long if you’re covering every major muscle group in one day.

Pros of a Push Pull Legs Workout

  • Plenty of simple, straightforward exercises to choose from.
  • Muscle groups get more recovery time than with full-body routines.
  • Compound lifts in each workout help build more strength.
  • Adaptable to any fitness goal (strength, physique, endurance, etc).

Cons of a Push Pull Legs Workout

  • You’ll likely need to hit the gym at least 4 days per week for full effect.
  • You may have to tweak your routine to ensure your legs get enough training.
  • Your rest days will shift every week if you do a 6-day split.
  • Doing leg day right after pull day can be especially tiring for beginners.

Push vs. Pull Arm Workout

Here’s the basic structure of a push vs. pull arm workout:

  • Day 1 – Push workout
  • Day 2 – Pull workout
  • Day 3 – Rest or light cardio
  • Day 4 – Push workout
  • Day 5 – Pull workout
  • Day 6 – Rest or light cardio
  • Day 7 – Start over from Day 1

Try this routine to get started, and feel free to make it your own as you build muscle over time:

Day 1 and Day 4 (Push workout

  • Diamond push-ups – 10–15 reps. 2–3 sets. 60-second rest between sets.
  • Tricep pushdowns – 12–15 reps. 2–3 sets. 60-second rest between sets.
  • Overhead tricep extensions – 10–12 reps. 2–3 sets. 60-second rest between sets.
  • Tricep dips – 10–12 reps. 2–3 sets. 60-second rest between sets.
  • Close-grip bench press – 8–12 reps. 3–4 sets. 60-second rest between sets.
  • Push-ups – 15–20 reps. 3–4 sets. 60-second rest between sets.

Day 2 and Day 5 (Pull workout)

  • Reverse curls – 12–15 reps. 2–3 sets. 60-second rest between sets.
  • Concentration curls – 10–12 reps. 2–3 sets. 60-second rest between sets. 
  • Preacher curls – 12–15 reps. 3–4 sets. 60-second rest between sets. 
  • Hammer curls – 10–12 reps. 3–4 sets. 60-second rest between sets.
  • Barbell curls – 8–12 reps. 3–4 sets. 60-second rest between sets.
  • Pull-ups – 8–12 reps. 3–4 sets. 60-second rest between sets.

Remember to warm up and cool down anytime you hit the gym. These steps don’t just improve blood flow to the muscles—experts say they can also reduce the risk of injury.

Conclusion

Have you been looking for a way to build muscle and strength? A push vs. pull workout is worth considering. Unlike some full-body workouts that may require a full rest day afterward, a push/pull split makes it easier to train two days in a row.

Still have questions about getting started with a push vs. pull workout? Just stop by your local Gold’s Gym to speak with one of our passionate, dedicated trainers!

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