Vertical/Horizontal Push/Pull

Discussion in 'Training' started by sweetie7245, May 3, 2006.

  1. sweetie7245

    sweetie7245 Member

    313
    0
    16
    I'm attempting to create a 4 day split, and I want to make sure I have these exercises catorgorized correctly before I start putting everything together.

    So, how does this look? Am I missing any important exercises, or do I have any in the wrong place?

    Horizontal Pull
    Barbell Rows
    One-Arm Rows
    Seated Cable Row
    Face Pulls
    T-bar Row
    Rack Pulls
    Lateral Raise
    Rear Delt Raise

    Vertical Pull
    Pullups
    Chinups
    Lat Pulldowns
    Front Raise
    Upright Row
    Dumbbell Pullover - ??? not sure about this one, I found conflicting info

    Horizontal Push
    Flat Barbell Bench Press
    Flat Dumbbell Bench Press
    Incline Barbell Bench Press
    Incline Dumbbell Bench Press
    Decline Barbell Bench Press
    Decline Dumbbell Bench Press
    Pushups

    Vertical Push
    Military Press
    Standing Dumbell Press
    Push Press
    Arnold Press
    Dips
    Close Grip Tricep Push Press
     
  2. Erik

    Erik Admin

    48,448
    907
    113
    I tend to lump shoulder exercises into a vertical push more often than not, so laterals and front raises, and the like would fall into that category for me.
     
  3. PowerManDL

    PowerManDL Banned

    3,861
    180
    0
    If you wanna get real technical about it, raises aren't push moves at all because they're not compound. They're shoulder flexion/abduction :D
     
  4. Erik

    Erik Admin

    48,448
    907
    113
    Yes, if you 'want to get technical', but as you often say, why complicate what needn't be complicated? :p

    I win.
     
  5. PowerManDL

    PowerManDL Banned

    3,861
    180
    0
    Dammit. Foiled by my own rationale.
     
  6. sweetie7245

    sweetie7245 Member

    313
    0
    16
    It must have been wishful thinking that made me think of them as pulls :lol:

    Since I don't have a way to do cable rows or lat pulldowns at home, I'm always looking for exercises to substitute for them.
     
  7. healthnut

    healthnut Member

    101
    0
    16
    I had the same predicament and bought resistance bands that I loop around our powercage. Now I can do lat pull downs and "cable" rows. They work pretty well!

    Got them from www.elitefts.com if you're interested.
     
  8. mackie

    mackie With my hero, Brigitte Gabriel

    15,592
    692
    113
    That's creative thinking....
     
  9. PowerManDL

    PowerManDL Banned

    3,861
    180
    0
    *cough*

    [shameless plug] I sell bands too. www.powerliftingstore.com [/shameless plug]
     
  10. nikegurl

    nikegurl Mindi O'Brien in my avi. :)

    526
    5
    18
    semi-annoying question warning in advance (proceed with caution)

    once you have this routine set up and you use it for 4-6 weeks and feel ready for a change...what sort of things would you fiddle with?

    for instance - deads, squats, bench, rows, chins/pulldowns seem like they need to stay put. i also think (but could be wrong) that these exercises should stay in the lower rep range.

    so if you want to keep those basics in and you want to keep the rep range on the low end for those...where would it be wise to "fiddle" with things?
     
  11. PowerManDL

    PowerManDL Banned

    3,861
    180
    0
    Play with the number of sets. Play with the weight. Work up to a max instead of working to get a lot of total reps. Shorten the rests. Alter the assistance work.

    There's a whole mess of stuff you can do.

    Though, why exactly do you feel the need to change after four weeks?
     
  12. Leah

    Leah Well-Known Member

    9,368
    284
    83
    *cough*

    [shameless plug] I sell bands too. www.powerliftingstore.com [/shameless plug] [/b][/quote]
    SPAM!!! SPAM!!!!
     
  13. patience123

    patience123 Member

    637
    1
    18
    Can we make that a stricky (if all the info is correct)? Pleaaaaaaaase.

    Edited: is it possible to add hip and quad exerfises too (whcih go under which catagory).

    That would be VERY helpful.

    Thank you!
     
  14. healthnut

    healthnut Member

    101
    0
    16
    I would have bought them from you if I only knew! :p
     
  15. Erik

    Erik Admin

    48,448
    907
    113
    Were you drinking when you wrote this post? :lol:
     
  16. patience123

    patience123 Member

    637
    1
    18
    Were you drinking when you wrote this post? :lol: [/b][/quote]
    :lol: No, but it was VERY late at night.
     
  17. firstchik

    firstchik Wagon? what wagon?

    656
    6
    18
    I pasted this in my exercise journal so I know exactly what upper body exercises fall into pull and push categories. Is there a push/pull list for lower body as well? I looked for it but couldn't seem to find it. help!

    Thanks!
     
  18. quickie

    quickie Active Member

    1,993
    20
    38
    Quad dominant

    Squats
    Leg Press
    Low Step ups
    Bulgarian Squats
    etc

    Hip Dominant

    RDLs
    CDLs
    Pullthroughs
    Good Mornings
    Leg Curl
    etc
     
  19. firstchik

    firstchik Wagon? what wagon?

    656
    6
    18
    Would leg extensions be a push?
     
  20. quickie

    quickie Active Member

    1,993
    20
    38
    Leg extensions target the quads.
     

Share This Page