Workout of the Week: Push and Pull
I am fond of the term “Push-Pull,” because it holds significance within both my focal points of art history and personal training.
In art, Push-Pull is a modernist theory developed by teaching-artist Hans Hofmann. With this methodology showing how the illusion of space, depth and movement (i.e. expressive mark making like gestural brushstrokes) on a canvas can be created abstractly using color and shape rather than representational forms, Hofmann broke away from the linear perspective technique that had been popular for centuries. The Push-Pull technique influenced the development of Abstract Expressionism within the United States.
In fitness, a Push-Pull workout is more literal. It means training muscle groups based on whether they involve a pushing or pulling action. Two textbook examples of a push and a pull exercise are the push up and pull up and/or chin up. Push movements work the chest, shoulders and triceps, and pull exercises train the back, biceps and forearms. Pull exercises are also great for developing a very strong grip, which is a key physical biomarker for assessing health. Maintaining good grip functionality offers us a plethora of physical, mental and physiological benefits both in and out of the gym.
The Push-Pull method is the theme of this “Workout of the Week.” Each set features a combination of push and pull movements for a vigorous upper body burn session. There are some plyometric (i.e. short, explosive bursts) variations on classic push and pull movements in order to ramp up the heart rate on occasion.
Set one:
Ten plyometric jack push ups (push)
Ten pull ups (pull) *
*If you don’t have access to a pull up bar, you can perform one of the following alternative pull movements: renegage rows (demo), overhead dumbbell press (demo), bodyweight rows (demo) and back bridge push ups (demo).
Rest and repeat for a total of two rounds.
Set two:
Ten scorpion push ups (push)
Ten reverse lunge hammer curls (pull)
Rest and repeat for a total of two rounds.
Set three:
Ten dumbbell overhead presses (push. Demo)
Ten chin ups (pull) *
*Choose from one of the aforementioned movements in set one if you don’t have access to a bar.
Rest and repeat for a total of two rounds.
Finisher (optional):
Ten low squat burpee curls to hammer curls (push/pull)
The finisher, which is optional, combines push and pull movements, and is a great cardio and strength exercise. Start with a one pump burpee, then go into a low squat, do a bicep curl and shoot up into a standing position where you’ll perform a hammer curl (see the GIF above for reference). Do this for ten reps and one or two sets depending on how you’re feeling.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any questions or general comments, I am always eager to hear from you!