ExerciseMen's Health Care

Push jerk routine What exercises to perform?

Pull jerk routine What exercises to perform? The pull-push routine is considered one of the most used in the world of bodybuilding. It is based on the strategy of grouping synergistic muscles in the same workout, that is, those muscles that contribute to the execution of complex movements, including pushing and pulling. Among the main advantages of the push-pull routine is that it is ideal for gaining muscle mass and increasing strength, shortening training times, and promoting muscle recovery between each exercise session. An example pull push routine planning would be as follows: Monday: Push exercises Tuesday: Pull exercises Wednesday: Leg Thursday: Push exercises Friday: Pull exercises Saturday: Leg Next,

Pushing Exercises:

Chest thrust exercises

There are many chests thrust exercises that you can do at the gym or in the comfort of your home (as long as you have the space and equipment to do them). If one of your goals is to define and increase the muscle mass of your pectorals, you should perform chest thrust exercises, which will also help you increase your body strength. It is important to know that the pecs are divided into the pectoralis major and pectoralis minor muscles. So each type of exercise you do will focus on one of these muscles, or all of them as a whole. Among the main chest thrust exercises are:

  • Bench press
  • Incline Press
  • Parallel
  • Decline press
  • Pulley openings
  • Push-ups
  • Pullover

We all know that having very well defined and muscular shoulders is physically attractive, but it is not the only benefit that you will have when increasing your muscle mass in this important area of ​​​​the body, since you will also amplify your strength and avoid injuries. Let’s see what are the main pushing exercises for shoulders that you can do at home (it is important to have weights or dumbbells) or in the gym:

  • Military press
  • Lateral raises
  • Posterior elevations
  • Arnold press
  • Face-pull
  • Front raises

Triceps pushdown exercise

If you want to look strong and very well-defined muscularly, you should know that the triceps (set of three rear muscles of the arm) is larger than the biceps and also provide much more visually, so you should always be within your exercise routine have a space for them. You must combine triceps push exercises from different angles so that you can work them together and comprehensively. I show you below what are the main exercises so you can show off attractive triceps:

  • Extensions
  • Rope extensions
  • Bank or parallel funds
  • Close Grip Bench Press
  • Dumbbell extensions

Pulling Exercises:

Back pull exercises

The back includes different muscle groups, including those of the posterior thorax, posterior neck region, spinal canal, and suboccipital triangle. We all know that a big and strong back is achieved with back pull exercises, to achieve that desired “V” shape that steals all eyes. I show you below what are the main exercises that you should include in your routine:

  • Dominated
  • Deadweight
  • Low pulley/barbell/dumbbell row
  • Chest pulley
  • Rowing t
  • Pullover

Pull exercises for the trapezius

This is an important superficial muscle that occupies practically the center of the spine on both sides and goes from the skull to the last dorsal vertebra. When constantly working with pulling exercises for the trapezius, this muscle stands out and is distinguished from the rest of the muscles, since you will noticeably increase its muscle volume and therefore your strength. I show you below the main exercises that you can do inside or outside the gym:

  • Shrug
  • farmer walk
  • Rowing around the neck
  • Deadweight

Pulling exercises for biceps

The biceps are one of the most trained arm muscles, being well worked, they stand out from the rest of the physiognomy of this part of the body, they will give you much more strength and support in everything you do. It is important to know that pull exercises for the biceps are effective as long as you do them in the right way, the increase in muscle volume will be seen gradually and not overnight, so you should not exaggerate the weight or the training to avoid injuries.

The best exercises to increase the biceps are:

  • Barbell biceps curl
  • Hammer curls
  • Decline bench biceps curl
  • Supine pull-ups

To perform the push-pull routine, it is recommended to have previous training experience, in addition to knowing the technique of the exercises and executing them correctly in order to avoid possible injuries. If you are interested in doing a push-pull routine, consult with a personal trainer.

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