A push-pull workout is a style of training that targets muscles based on whether they involve a pushing or pulling action. These workouts are popular among bodybuilders and other athletes Push/pull are terms best suited for compound movements. Flies are a single-joint movement. The elbow's not bending so your hand's not moving any closer to or further from the shoulder, so it's neither. The biceps can get hit like in pulling but the chest/front delt can get hit like in pushing, so you get a bit of both worlds. Frost explains, "Push-pull training is targeting specific muscles based off of their mechanics.". With push-pull training, your workout days are typically split between these two categories. Your muscle groups are classified as either push or pull. The pulling muscle group is when there's an emphasis on the concentric part of the exercise. What are push and pull workouts? You may not have realized it, but as you train, whether you're doing squats, deadlifts, bench presses or pull-ups, you're doing push and pull movements. Chest. Shoulders. Triceps. Thighs. Glutes. A full-body push workout to try. Perform three sets of 8-12 reps of the following exercises, with 10-15 secs between each set, taking 60 secs rest The push/pull/legs split routine is also very popular. One of the best strategy is the following push-pull routine: The push-pull workout divides the training program into three primary training days. The first day focuses on the chest and triceps area (the push day). The second day focuses on the back and biceps musculature (the pull day). A pull workout engages entirely different muscle groups than push workouts. As you might guess, pull exercises engage the muscles that are involved in pulling motions—imagine the muscles that you use when you pull open a door. These workouts primarily target the biceps and back muscles. Some examples of pull-day workouts include: Triceps. Dumbbell Crush Grip Push Up. Incline Dumbbell French Press. Dumbbell Overhead Triceps Extension. Dumbbell Tate Press. Dumbbell Tricep Kickback. You can also incorporate front and lateral raises in your dumbbell push day workout to build solid and broad shoulder muscles. 1. Flat Dumbbell Bench Press. Improved Power, Strength, And Muscle: To push or pull a heavy load requires power and strength. And with the sled, you can easily progress by adding more load, increasing the distance or time, and doing more sets. Over time, your strength, power and muscle mass will increase tenfold. 5. A push-pull workout is a style of training that targets muscles based on whether they involve a pushing or pulling action. These workouts are popular among bodybuilders and other athletes because they optimize recovery time between workouts and help create a balanced physique. ItyRi.