Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
A decade of working with hundreds of clients in London’s most demanding fitness environments, I’ve witnessed firsthand the transformative power of well-structured push-pull training protocols. The push-pull methodology represents one of the most efficient and scientifically sound approaches to upper body development, allowing for optimal muscle recruitment while providing adequate recovery between opposing muscle groups.
The beauty of push-pull training lies in its fundamental understanding of human biomechanics. When we perform pushing movements, we primarily engage the chest, shoulders, and triceps, while pulling movements target the back, rear deltoids, and biceps. This antagonistic relationship allows us to train with higher frequency and intensity, as one muscle group recovers while the other works.
Today’s workout combines six carefully selected exercises that will challenge both your pushing and pulling capabilities. Each movement has been chosen not only for its effectiveness in building strength and muscle mass but also for its ability to complement the others in this sequence. From the controlled precision of the dumbbell incline chest press to the raw power demands of the barbell bent-over row, this session will test every fiber of your upper body musculature.
The Complete Push-Pull Workout Protocol
| Exercise | Sets | Reps | Rest Period | Notes |
| Dumbbell Incline Chest Press | 5 (1 warm-up + 4 working) | 8-12 | 90-120 seconds | Focus on controlled eccentric phase |
| Barbell Bent-Over Row | 5 (1 warm-up + 4 working) | 8-12 | 90-120 seconds | Maintain neutral spine throughout |
| Barbell Bench Press | 5 (1 warm-up + 4 working) | 8-12 | 2-3 minutes | Primary compound movement |
| Dumbbell Single-Arm Row | 5 (1 warm-up + 4 working) | 8-12 per arm | 60-90 seconds | Unilateral strength development |
| Press-Ups (Push-Ups) | 5 (1 warm-up + 4 working) | 8-12 | 60-90 seconds | Bodyweight finisher |
| Dumbbell Bent-Over Row | 5 (1 warm-up + 4 working) | 8-12 | 60-90 seconds | Final pulling movement |
Exercise Breakdown and Technical Execution
Dumbbell Incline Chest Press
The incline chest press serves as our opening movement, targeting the upper portion of the pectoralis major while engaging the anterior deltoids and triceps. The inclined angle, typically set between 30-45 degrees, shifts the emphasis away from the middle chest fibers that dominate during flat pressing movements.
Begin by positioning yourself on an incline bench with your feet firmly planted on the ground. Select dumbbells that allow you to complete your warm-up set with moderate effort. The beauty of starting with dumbbells lies in their ability to provide a greater range of motion compared to barbell movements, while also addressing any strength imbalances between your left and right sides.
During execution, focus on a controlled descent lasting approximately three seconds. This eccentric phase is where significant muscle damage occurs, leading to adaptation and growth. At the bottom position, you should feel a deep stretch across your chest without allowing your shoulders to roll forward excessively.
Barbell Bent-Over Row
Transitioning immediately to our first pulling movement, the barbell bent-over row serves as the perfect antagonist to the chest press. This exercise targets the latissimus dorsi, rhomboids, middle trapezius, and posterior deltoids while demanding significant core stability to maintain proper positioning.
The key to effective bent-over rowing lies in your setup position. Hinge at the hips to achieve approximately a 45-degree torso angle, maintaining a neutral spine throughout the movement. Your knees should have a slight bend, and your core must remain braced to protect your lower back from the significant forces generated during heavy rowing.
Pull the barbell toward your lower chest or upper abdomen, focusing on initiating the movement with your lats rather than your arms. The squeeze at the top position should last for a brief pause, allowing you to feel the contraction across your entire back musculature.
Barbell Bench Press
The barbell bench press stands as the cornerstone of upper-body pressing movements and serves as our primary compound exercise for this session. After completing the incline work, your chest muscles will be pre-fatigued, making the flat bench press even more challenging and effective.
Position yourself on the bench with your eyes directly under the barbell. Your grip should be slightly wider than shoulder-width, allowing for optimal leverage and chest activation. The setup is crucial: retract your shoulder blades, create a slight arch in your lower back, and ensure your feet are firmly planted on the ground.
The descent should be controlled and deliberate, touching the bar lightly to your chest at approximately nipple level. Avoid bouncing the bar off your chest, as this reduces muscle tension and increases injury risk. The ascent should be explosive yet controlled, driving through your feet and engaging your entire kinetic chain.
Dumbbell Single-Arm Row
Unilateral training represents a critical component of any well-designed program, and the single-arm dumbbell row provides the perfect opportunity to address strength imbalances while allowing for a greater range of motion than bilateral rowing movements.
Position yourself with one knee and hand on a bench, creating a stable base of support. Your working arm should hang naturally, allowing the dumbbell to stretch your lat fully at the bottom position. The rowing motion should follow a path toward your hip rather than straight up, maximising lat engagement while minimising bicep dominance.
This exercise also provides an excellent opportunity to focus on the mind-muscle connection. With only one arm working at a time, you can concentrate entirely on feeling the target muscles contract and stretch throughout the full range of motion.
Press-Ups (Push-Ups)
Often underestimated, the humble press-up serves as an excellent bodyweight finisher that challenges your chest, shoulders, and triceps while demanding significant core stability. After completing heavy pressing movements, your muscles will be fatigued, making bodyweight exercises surprisingly challenging.
Maintain a rigid plank position throughout the movement, with your hands positioned slightly wider than shoulder-width. Your body should form a straight line from head to heels, avoiding the common mistakes of allowing your hips to sag or pike upward.
The tempo should remain controlled, with a two-second descent and explosive ascent. If you find yourself unable to maintain proper form, consider elevating your hands on a bench or step to reduce the load while maintaining movement quality.
Dumbbell Bent-Over Row
Our final exercise returns to the pulling pattern, utilising dumbbells to provide a slightly different stimulus than the earlier barbell rowing movement. The bilateral dumbbell row allows for a more natural hand position while providing the stability benefits of having both feet on the ground.
Hinge at the hips to achieve the bent-over position, holding a dumbbell in each hand with a neutral grip. The rowing motion should be initiated with your lats, pulling your elbows back and squeezing your shoulder blades together at the top of the movement.
This final exercise serves as both a strength builder and a corrective movement, helping to counteract the forward shoulder posture that can develop from excessive pressing movements.
The Science of Progressive Overload
Progressive overload represents the fundamental principle underlying all strength and muscle development. Without progressively increasing the demands placed on your muscles, adaptation ceases, and progress stagnates.
In my decade of training experience, I’ve observed that clients who understand and consistently apply progressive overload principles achieve results far superior to those who simply go through the motions.
The concept is elegantly simple: to continue making progress, you must gradually increase the stress placed on your muscles over time. This can be achieved through several variables: increasing weight, adding repetitions, performing additional sets, reducing rest periods, or improving movement quality and range of motion.
For this push-pull workout, I recommend focusing primarily on weight progression while maintaining the 8-12 repetition range. When you can complete all four working sets with 12 repetitions using perfect form, it’s time to increase the weight by 2.5-5% for your next session. This small increment ensures continued progress while minimising the risk of form breakdown or injury.
The warm-up set serves a dual purpose in our progressive overload strategy. Not only does it prepare your muscles and joints for the heavier work to come, but it also provides an opportunity to practice movement patterns and assess your readiness for the session. Use approximately 60-70% of your working weight for the warm-up set, focusing on movement quality rather than intensity.
Leveraging Technology: The 12Reps App for Exercise Mastery
In today’s digital age, technology can serve as a powerful ally in your fitness journey. The 12Reps app, available at just12reps.com, represents a significant advancement in personalised strength training guidance. As someone who has spent years perfecting exercise technique and helping clients achieve their goals, I’m impressed by the app’s comprehensive approach to strength training education and progression.
The app features over 1,300 strength exercises, each demonstrated by certified personal trainers with detailed instructions and form tips. For the exercises in today’s workout, you can access high-quality video demonstrations that show proper setup, execution, and common mistakes to avoid. This visual guidance proves invaluable, especially for those training independently or looking to refine their technique.
What sets the 12Reps app apart is its intelligent filtering system that creates personalised workout plans based on your specific goals, available equipment, and fitness level. Whether you’re training in a fully equipped gym or working out at home with limited equipment, the app adapts to your circumstances. The AI-powered personalisation considers factors such as your training experience, strength levels, and even daily energy levels to create dynamic programs that evolve with your progress.
The progress tracking features align perfectly with the progressive overload principles we’ve discussed. The app allows you to log every rep, set, and weight with ease, providing clear visualisations of your strength gains over time. This data-driven approach removes the guesswork from progression and helps identify when it’s time to increase weights or adjust training variables.
For those following today’s push-pull workout, the app can help you plan your sessions in advance, ensuring you have a clear roadmap for each training day. The ability to save custom routines means you can modify this workout to suit your specific needs while maintaining the core push-pull structure that makes it so effective.
