Are you a PULLER or a PUSHER?

Whether you prefer pullups or pushups, MAXIM fitness guru, Alexa, is here with some handy upper-body workout tips…

- ALEXA TOWERSEY

If the squat and the deadlift are the kingpins of lower body training, then the pushup and pullup are the gold standards when it comes to the upper body. And in my experience, people are usually either a pusher or a puller. And just like dating, it’s about quality over quantity – you need to think about having some standards. If you train regularly, you should be able to complete 10-20 full “chest to ground” pushups, and 5-10 full pull-ups executed from a dead hang, no kipping allowed.

TOP TIP: YOU’RE ONLY CHEATING YOURSELF

The body is a very clever tool — it will always look for the path of least resistance. If you’re using your legs to create momentum in a pullup and in doing so, they come above 90 degrees — it ’s a no rep from me.

PULL BEFORE PUSH

If you’re doing a workout that has both push and pull variations, then program the pulls first. Your rotator cuff muscles attach to your scapulae (those big bony winglike structures on your back), and increasing blood flow and movement to that region first will help create a more stable shoulder environment for any pressing. Same goes for pull/push days. Here’s six ways to take your pushups and pullups to the next level. Outside of core training pick one method and train it at least twice a week for 3-4 weeks before moving onto the next. This will give your body enough time to adapt to each new stress, and allow you to find out what works for your body.

1 ENGAGE YOUR CORE