Push Pull, Same Day

For the longest time, my experience at the gym involved a recipe of one day doing ‘Pull’ exercises (Back, Biceps), and another day consisted of ‘Push’ (Chest, Shoulders, Triceps) exercises.

Now, let me start by saying if you are familiar of this method and/or have heard of it before, there is a reason for that; it works!! However, I do believe there is another way to go about it and that is by putting the two together – it is not breaking the rules!

In this piece, I will write about the benefits of having days where both movement patterns are incorporated. Any questions, I always welcome them and suggestions, as well.

Let’s start exercising! Here are five ways that combining Push/Pull on the same day can help revamp your workout.

Builds for Life

Simply put, you never know what life will throw your way, so keep it that way in the gym too. When we wake up and life decides to throw us push exercises like mowing the lawn, holding up furniture, etc., we can’t hold back simply because it is a pull day. This is where training for both helps with the overall well-rounded mindset and build to a rounded day.

All throughout the day, we are doing movements of both types, push and pull, so it is only right that we have days like these in the gym. Suddenly, we are introduced to a different stimulus of looking to extend our arms in let’s say a push-up while our arms are sore and tight from previously doing biceps. How do we manage it? What are ways to do it safely? These are all questions that you will get answers to from listening to your body, so when it does come time to do these types of movements under this type of stress in real life, you’ll be ready.

Improves Control and Mindfulness

When we do one particular movement in a day, at times we can get used to the movement. This is where throwing in a combination of movements leads to literally keeping us on our toes. Often when we are doing a push exercise, our pull muscles can act like stabilizers. Now with those stabilizers being a bit fatigued, this leads to developing more control. This also leads to more mindfulness to do the exercise/move more safely by upping our focus. Again, awareness.

Keeps it Interesting

The gym must be fun. When there is enjoyment in the gym, this almost always leads to results. Here with throwing another type of routine into the mix, it naturally becomes more interesting. Along with the new routine, there are also ways to go about it different. One day, you can go heavier on the push exercises and lighter on the pull, and vice-versa. Throw in a new push exercise to compliment tried and true pull exercises, and vice-versa.

Full Body Activation

Getting a full body workout as a benefit goes without saying. Well, that’s if you throw Legs (which you can!) into the mix. However, if it is just upper body, you will still get a huge does of full body up top. This gives a chance to see where you are feeling better now and can also lead to guiding the next couple workouts. If push exercises seem to be challenging and you are left feeling sore, then give those body parts a rest and come back to them. They still got their activation and now you know which movements should take priority in the next days of exercising.

By Feel and Awareness

Finally, having an approach of push/pull on the same day can lead to an easier way of going by feel. It simply allows one to pivot to a heavier push or pull day if one movement pattern seems to need rest or on the other hand, in need of work.

Another way this leads to awareness is by providing a bit of a dart board. Let’s say, you’re in search of a new program and/or way of training. Looking for a new skill to master? This is exactly when a couple of full push/pull days at the gym can be useful as it gives a non-invasive way of exploring movements at your pace.

In the end, one is at the gym to better themselves, and a new form of training whether it be a month’s worth, week, or day, will benefit and help one grow. The ultimate goal of the gym!

With all this being said, exercises still should be performed with more awareness to the fact that this is a new way of training that you are trying. Perhaps be a little easier on that bench press following a set of pull-ups. The game here is all about testing the waters. Which I believe we can all agree on is a great way to grow and explore when done mindfully.

If you have given this a try and have any feedback, I would love to hear it! I can be reached on social and/or direct message.

Thank you for taking the time – wishing happy and impactful training your way!