Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

Meet Stew Testimonials  |  YouTube Videos  |  List of Articles  |  Favorite APP Workouts  |  FREE Workouts |   Contact / Newsletter

 

back to StewSmith.com 

Push / Pull Balance in Training
 

Having a muscular – skeletal strength imbalance can cause injury and other complications in your performance athletically or on the job.  Here is a question from an officer seeking to improve his performance keeping balance in mind.

pullupup.jpg - 12078 Bytes“Stew, I have a question on how I should be progressing with opposing muscle group exercises. The last 3 set Dip/ Pull-up workout on the “assist” machine, my Dips increased to 8-10 per set and my Pull-ups are (stuck) at 6 per set and struggling. Should I be getting “even/equal” increases in strength and development of these "opposing" muscle groups and should I worry if I’m not?”

In a nutshell, no, I would not worry about it too much, but it is something to consider on how you tackle the next few months of your workout.  Depending on your athletic history your push muscles could be stronger than your pull muscles.  I know people who are just the opposite.  In fact, a buddy SEAL of mine who was a heavy weight crew captain could do pull-ups all day.  In fact, at 230lbs he could still do 30 pullups. However, he could not bench press his bodyweight for 1 rep.  So he had the opposite imbalance of the push / pull muscles.

Dips are likely just easier for you than pull-ups.  Typically, dip max rep sets will double pull-up max rep sets.  One thing you can try is to mix in another push exercise like pushups into the workout and you might find that the numbers are closer to even.  But you should still balance out the workout with a few more pulling exercise reps like dumbbell rows or machine pull-downs.

He continues, “Also are there inherent problems with assist machines? Is there something else I should be doing? I have tried changing up the set order pull-ups first, dips first, alternating, but see no difference.”

The assist machines like a Gravitron are great for getting in reps of pull-ups or dips when you cannot do them with 100% of your body weight.  But over time as you lose body weight and you get stronger, the ability to do non-assisted pull-ups and dips will be created.

If you think about the muscle groups you are using for both exercises you actually use your chest, triceps, and shoulders mainly for your pushing exercises (dips, pushups).  For pulling exercises like pull-ups and pull-downs it is mainly back, biceps, and some smaller rear shoulder muscles.  These have the ability to be super strong, but are usually not due to lack of work or athletic history of use.  This simple truth is – If you do not practice pull-ups, you likely will not be able to do them – especially if you are overweight.

 

Some ideas on working push – pull muscles together in balance is to create your workout so you complete sets or circuits that equal each other.  For instance, I like to do a push – pull – leg – ab exercise circuit with different exercises.  For instance:

 


 

1 minute of each exercise:

Set #1 – pull-downs, bench press, leg press, abs of choice

Rest with 3-4 minutes of cardio

Set #2 – pull-ups, dips, squats, abs of choice

Rest with 3-4 minutes of cardio

Set #3 – Dumbbell bench press, dumbbell rows, wood chopper squats, weighted abs of choice

Rest with 3-4 minutes of cardio

Set #4 Lightweight Shoulder Workout and MJDB#2

See links for how to do the Set #4 workouts

If you are a beginner, use an assist machine for the pull-ups and dips set and light weights for all the other exercises.  If you are

intermediate level, repeat Sets #1-4 a second time.  If you are advanced, try a 3rd round of above for a balanced workout.

 

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the
 
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

  Back to StewSmith.com

Complete List:  BOOKS / eBOOKS / DVDs

flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI
Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook
 

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout
NEW - The UBRR Spec Ops Fitness Test

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format