If individuals want to build muscle and enhance their strength, they may be familiar with various training splits, particularly the push/pull method. This approach offers an effective and intelligent way to structure workouts by categorizing exercises according to body movements.
Instead of picking workouts at random, push and pull days enable you to work particular muscle groups in a structured manner.
What is the Best Push or Pull Day Workout?
Selecting a push or pull day relies on your fitness objective, but both should be included in your training routine. A push day workout targets the shoulders, chest, and triceps, making it ideal for developing upper-body pressing strength and a more defined front. Then there's a pull day, which hits the back and biceps, and this is ideal for improving posture, pulling strength, and overall back development. To have a balanced physique and functional strength, both of these need to be included in your workout routine.
What Is a Push Day?
A push day is all about exercises where you push the weight away from your body. The movements work the muscles that are used for pushing action, primarily the chest, shoulders, and triceps.
Whenever you're exercising, such as bench pressing, shoulder pressing, or push-ups, you're training your push muscles. These exercises are grouped to enable effective training and adequate muscle recovery during the week.
What Muscles Are Worked on a Push Day?
Push day involves the major muscles, including:
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Chest (Pectorals): Assists in horizontal and vertical pressing actions.
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Shoulders (Deltoids): Particularly the front (anterior) and side (lateral) sections.
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Triceps: These muscles help with almost all pressing exercises and are located at the rear of your upper arm.
These groups of muscles work together whenever you press something away from your body, whether it is a barbell, adjustable dumbbells, or your own body weight.
What are the Best Push Day Exercises?
Push day training focuses on compound and isolation exercises that target your chest, shoulders, and triceps. Below are some of the most efficient push day movements:
1. Barbell Bench Press
This is a traditional favorite for developing a solid chest. It also engages the triceps and front delts extensively.
How to do it:
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Lie down on an Ativafit Multi-Purpose workout bench with feet on the ground
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Grip the bar slightly beyond shoulder-width
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Lower the bar slowly to mid-chest
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Press the bar directly up until your arms are fully extended.
2. Overhead Shoulder Press (Dumbbell or Barbell)
A significant lift for shoulder growth and upper body strength.
How to perform it:
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Sit or stand up straight.
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Hold the Ativafit 66 lb adjustable dumbbell (DT1166) at shoulder level with palms facing forward
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Press the dumbbells over your head until your arms are fully extended
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Slowly lower back down to shoulder level
3. Incline Dumbbell Press
Incline dumbbell press hits the upper chest more specifically than the flat bench press.
How to perform it:
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Position an adjustable weight bench at a 30–45° incline
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Lie back with dumbbells at chest level
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Press the weights until your arms are fully extended
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Lower back down to slightly above chest height
4. Dumbbell Lateral Raise
A shoulder isolation exercise focusing on the side delts for wider shoulders.
How to do it:
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Stand with Ativafit 88 lbs adjustable dumbbells (DT1188) at your sides with your arms
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Slightly bend the elbows
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Lift arms out to the sides until shoulder height
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Slowly lower back down with control
5. Tricep Dips (Bodyweight or Weighted)
This bodyweight exercise strongly engages the triceps, while also engaging the chest and shoulders.
How to do it:
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Support yourself on parallel bars
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Lower your body until the elbows are around 90°
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Push up through the palms to the top.
What Is a Pull Day?
A pull day is all about pull exercises, exercises that bring the weight toward your body. These exercises work your back, biceps, and forearms, which are your pulling muscles, rowing muscles, and curling muscles.
When you're performing pull-ups, rows, or curls, you're targeting these pulling muscles. Pull day complements push day, which makes them a great combination for well-rounded upper-body development.
What Muscles Are Worked on a Pull Day?
The primary muscle groups worked on pull day are:
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Back (Lats, Traps, Rhomboids): Stabilizes your posture and assists in pulling motions.
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Biceps: The muscles at the front of the upper arm, which help in pulling and curling actions.
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Forearms: Grip and wrist strength, which receive plenty of indirect work on pull day.
What are the best Pull Day Exercises?
Pull day exercise emphasizes building your back and arms using compound and isolation exercises. Below are some of the best pull day movements:
1. Pull-Ups or Chin-Ups
A bodyweight classic that develops serious upper-back and bicep power.
How to do it:
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Hang from a bar with an overhand (pull-up) or underhand (chin-up) grip
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Pull yourself up until your chin is above the bar
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Lower yourself down to a dead hang
2. Barbell Rows (Bent-Over Row)
A compound exercise for developing thickness in the upper back.
How to do it:
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Stand with a barbell held at a shoulder-width grip
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Bend your hips forward, keeping your back straight
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Pull the bar toward your lower ribcage
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Lower it under control without arching your back
3. Lat Pulldowns (Cable Machine)
Lat pulldown is great for beginners or those developing strength towards full pull-ups.
How to do it:
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Sit at the machine and grip the bar wider than shoulder-width
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Pull the bar down to the top of your chest
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Squeeze your shoulder blades, then slowly return to the top
4. Seated Cable Rows
Seated cable rows target mid-back thickness and postural strength.
How to do it:
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Sit at the machine with your feet on the platform
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Hold the handle with both hands, with arms extended
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Pull the handle toward your stomach, keeping your back straight
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Slowly move arms back to the beginning position
5. Face Pulls
This is an underappreciated exercise for improving shoulder health and posture.
How to do it:
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Set the rope attachment at upper chest or face height
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Pull the rope toward your face, keeping your elbows high
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Pause and squeeze your upper back
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Slowly return to the starting position
Conclusion
Push and pull days aren't just a clever way to split up workouts; they’re a proven method to train efficiently, recover properly, and build muscle in a balanced way. Push day honed in on pressing movements and the front of the upper body, while pull day balances it out by strengthening your back and arms. Pair this structure with proper leg training and rest, and you’ve got yourself a complete, effective workout plan.
Frequently Asked Questions
Can I do push and pull on the same day?
Yes, you can string them together into a full-body or upper-body workout. However, splitting them helps you focus on each movement type and recover better.
How often should I train on push and pull days?
Most individuals respond well to 2–4 sessions per week. A popular split is Push-Pull-Legs, done twice weekly.
Can I do cardio on push or pull days?
Yes, light cardio is okay. If you're engaging in harder cardio, plan it separately or after weight training.
