Push–pull movement patterns

Pushing means using your hands or feet to push your body or a weight away. Pulling means drawing a weight toward your body or pulling your body toward a support point. Push-ups and bench presses are typical examples of horizontal pushing in front of the body, while pull-ups and barbell rows are common examples of pulling movements.

Rather than a strict anatomical term, this classification is more of a framework for organizing exercises according to their purpose. Because multiple joints and muscles work together in any one movement, it is better to think of it as a tool for understanding the direction of movement rather than simply memorizing 'pushing is chest, pulling is back.' Split routines that divide gym sessions into 'push days' and 'pull days' also come from this concept.

• Horizontal pushing — The hands push a weight forward, away from the body. Examples include push-ups and bench presses.
• Vertical pushing — The hands push a weight upward. An example is the shoulder press.
• Horizontal pulling — A weight is pulled toward the trunk. Examples include barbell rows and seated rows.
• Vertical pulling — The body or a weight moves vertically toward the other. Examples include pull-ups and lat pulldowns.

For the lower body, movements such as the Squat and Lunge, which involve pushing against the ground to bring the body upright, are sometimes classified as pushing. Movements such as the Deadlift, which involve pulling a weight up from the floor, are sometimes classified as pulling. Because the hips, knees, and ankles move together and the whole body changes position, these movements can be understood a little differently from upper-body movements.

Including both pushing and pulling can help you avoid repeatedly performing movements in similar directions. For example, you might include back exercises on a day when you train your chest, or pair an upward pushing movement with a movement that pulls down from above. You do not need to make the number of exercises exactly equal. The number of sets, the weight, and the movement range differ between exercises, so adjust them while considering whether your body is being used in a balanced way.

The lat pulldown is a vertical pulling movement in which you sit, grasp a handle overhead, and pull it down toward your chest. The 'lat' in the name is short for Latissimus dorsi, the broad muscle of the back. Because the machine holds your body in place, it is often used to build back muscles by people who still find pull-ups difficult.

Starting with your arms overhead, lower the Scapula and pull your elbows toward your sides. The latissimus dorsi and Teres major provide most of the force, while the Biceps brachii, an elbow flexor, works alongside them. The direction of pulling is the same as in a pull-up, but instead of lifting your body, you pull a weight down, making it easier to adjust the load in small increments.

The angles of your arms and shoulders change depending on the width of your grip, how far you lean your trunk back, and the seat height. Start with a light weight to find a position that feels comfortable for your shoulders and elbows. Pulling down slowly and letting the handle rise slowly, rather than swinging your trunk with momentum, can help you feel your back muscles working more clearly.

The barbell row is a horizontal pulling movement in which you lean your upper body forward and pull a barbell toward your trunk. Variations include the Pendlay row, which starts from the floor on every repetition; the Yeoman row, in which you lean forward less and pull toward your abdomen; and the one-arm dumbbell row, performed with one hand supported on a bench.

A defining feature of this movement is that pulling and holding a position happen at the same time. The Latissimus dorsi, Teres major, Rhomboid muscles, and middle trapezius pull the barbell, while the Biceps brachii helps bend the elbows. At the same time, to maintain the Hip hinge position, the Erector spinae keeps the upper body from bending farther forward, while the Hamstrings and Gluteus maximus support the flexed hips. While the Deadlift involves lifting a weight, the barbell row involves moving the arms while maintaining a bent-over position. This is why many people feel their lower back tire before their arms and back muscles do.

The farther the barbell moves away from the body, the greater the torque on the lower back. It is therefore important to pull the bar close to your body and choose a trunk angle you can maintain. If your lower back is struggling, you can try a variation that places less demand on it, such as a chest-supported row or a one-arm dumbbell row. There is no single correct angle at which to lean your upper body forward. Find an angle that lets you keep your lower back stable and pull with your back muscles. When increasing the weight, do so gradually.

The shoulder press is a vertical pushing movement in which you push a weight from shoulder height to overhead. Variations include the strict press, performed standing without momentum; the push press, which uses leg drive; and the seated press, performed against a backrest.

Raising your arms overhead requires more than movement of the humerus: the Scapula must also rotate upward to change the orientation of the shoulder joint. The humerus and scapula are described as moving together in an approximate 2:1 ratio as the arm rises. This is called Scapulohumeral rhythm. It also requires Thoracic mobility, allowing the upper back to extend so that the arms can rise vertically. If the upper back does not extend well, the lower back may arch to compensate. If you feel your lower back arching as you press upward, try lowering your ribs and bracing your abdomen. The Deltoid muscle and Triceps brachii provide most of the force.

Start without weights or with light dumbbells, and first check whether your arms can move comfortably past your ears and overhead. If your shoulder catches or feels uncomfortable, you can try raising your arms diagonally in front of your body or working one arm at a time. Many people find that starting in front of the body feels more comfortable for the shoulders than lowering a barbell behind the neck. Increase the weight gradually, keeping Load management in mind.