The push-pull workout is one of the most effective ways to build muscle and burn fat. It’s a great way to get in shape, but knowing which exercises are best for your goals can be hard.
Here are some of the favorite PPL workout exercises that will help you reach your fitness goals faster than ever before.
➥ Horizontal Push Workout
The horizontal push workout is a great way to develop your chest and shoulder muscles. The horizontal push can be done with a barbell, dumbbells, or cables. Legion Athletics experts say, “Your push exercises focus on the muscles in your upper body making pushing motions.” Horizontal pushing exercises include:
- Bench press
- Seated dumbbell overhead presses
- Overhead cable tricep extensions
➥ Bench press (Barbell)
The bench press is the quintessential upper body exercise, working your chest, shoulders, and triceps. It’s also a compound movement that integrates many muscles while strengthening your core at the same time.
The barbell bench press is a great way to build strength in these muscles and make them more resilient to injury over time. If you’re struggling with any of those body parts or want to improve your posture or overall strength level, this exercise is for you!
➥ Chest Dip Exercise
In a push-pull workout, the chest dip exercise is one of the essential exercises. Therefore, it’s important to perform it correctly and follow the proper form in order to get the benefits of this exercise.
You can either do it with weights or just your body weight. If you use weights, use just one and increase as you go along. Make sure that when you’re doing this exercise, your elbows are slightly bent so that they don’t hit against anything if they swing out too far during a set.
To modify this exercise and make it easier for beginners (or those with shoulder issues), simply keep your arms straight instead of allowing them to bend slightly, as mentioned above. This will help protect your shoulders from any potential injury while still working on core strength and stability at the same time!
➥ On-the-bench Dumbbell Flye
- Lie down on a bench with your feet flat on the floor and your back pressed against it.
- Grab two dumbbells and hold them at chest level with palms facing each other, elbows bent to about 90 degrees.
- Inhale as you lower the weights out in front of you until they’re even with each other, then exhale as you squeeze your pecs to bring them back up to starting position.
➥ Reverse Flye (Cable, Standing)
This exercise is a great way to strengthen and shape your shoulders. The muscles targeted include the anterior deltoid and pectoralis major. To perform this exercise:
Stand with feet hip-width apart on either side of the cable machine pulley system or a high pulley. Hold one handle in each hand with palms facing down. Raise your arms out to the sides at shoulder level until they form 90-degree angles from your body, then slowly lower them back down to starting position without locking out your elbows. Perform 12 reps for 3 sets on each side of your body before switching over to another set of exercises.
Push-pull workouts are a great way to get in shape and improve your body. They have many benefits, such as helping you build muscle, increase your strength, and burn fat. These exercises have given you some ideas on what type of workout suits your needs best!