PUSH WORKOUT ONE. After your first Pull Workout, we move right into your first push workout. And this push workout starts with a common compound movement, the Barbell Bench Press. BARBELL BENCH PRESS. This pushing exercise is ideal for building upper body strength, which is one of our main mechanisms of driving growth through overload. Here’s how the workout goes: Do the first “Push” exercise. Take a 30-second break. Do the first “Pull” exercise. Take a 30-second break. Do the second “Push” exercise and keep going until you’re done with all five from each list. *If you think you can start over and try a second round, go ahead! No, abs should not be done on push or pull days. Instead, abs should typically be done on days when you are doing a full body or leg workout. When you do abs on a pull day, it will actually reduce your back strength since a lot of your energy and focus is going toward completing the ab exercises instead of the pull-ups or rows. Doing abs on a The PULL is essentially a swift hamstring contraction at the end of midstance to aid rapid lifting of the toe off the ground as opposed to trying to push off. Though some translate that as an effort to pull the foot right up to the buttocks, it is worth pointing out that in Pose the “pull” is only meant to be enough to break ground contact. .

push or pull workout first