Push/Push Routines

Push/Push Routines

quadriceps weight training

A push/push weight training routine targets exercising multiple push muscle groups within the same exercise routine. A push muscle group is defined as a muscle group in which the muscle contracts when the weight is pushed away from the body (i.e. the concentric portion of the movement). Likewise, push muscles lengthen as the weight is returned back towards the body (i.e. the eccentric portion of the movement).

As an example, the pectorals (chest) muscles are defined as a push muscle group. When performing a flat bench dumbbell press, the pectorals muscles contract as the weight is pushed away from the chest (concentric movement) and lengthen as the weight is lowered back to the outsides of the chest (eccentric movement).

Through the combination of specific push muscle groups, a secondary push muscle group may be required to support the primary push muscle group. For example, performing a pectorals (chest) weight training exercise will work the chest muscles as the primary muscle group and the triceps as a secondary muscle group. More specifically, performing a chest exercise like flat barbell bench press will pre-exhaust the triceps muscles. The result will be that the triceps muscle group will be pre-fatigued when performing the specific triceps exercises.

On the positive side, this approach will force the chest muscles to work harder when performing the chest exercises and the triceps muscles to work harder when performing the triceps exercises. To this end, performing a push/push exercise routine that combines these specific muscle groups can be an excellent approach to breaking through a strength plateau that may exist across those specific push muscle groups. However, this being said, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group (i.e. chest or triceps) may lead to “sloppier form” or elevated stress on a particular joint (i.e. the elbows).

However, combining muscle groups in this fashion can be an excellent way to achieve gains in strength. In addition, it is recommended that when performing a push/push routine of this nature that you perform the routine for 4 to 6 weeks and then modify your weight training routine to eliminate working the secondary muscle group during the same workout.

Below is a list of the primary muscle groups that are considered push muscle groups:

  • Calves

  • Deltoids

  • Gluteals

  • Pectorals

  • Quadriceps

  • Triceps

push push chest deltoids triceps

Chest, Deltoids & Triceps

The chest, deltoids, and triceps push/push weight training routine is fairly common and requires focus, endurance, and a high level of intensity to truly target each muscle group.

push push calves quadriceps

Quadriceps & Calves

Performing a quadriceps and calves weight training exercise routine is fairly common and targets two muscle groups that are dense in muscle tissue. A fair level of aggressiveness is required when performing this routine.

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