Differences in Training Movements

Differences in Training Movements

Have you done a chest, biceps (bis), and triceps (tris) workout? Are you familiar with exercises targeting your hamstrings and glutes listed in your program? It's common to see people following fitness programs organized by muscle groups. This is an effective strategy when training as a bodybuilder or pursuing specific goals with your program.

At A.M.P. Mentalities, we specialize in training for movement and functionality. Specifically, we focus on push and pull movement types. Our experience at EXOS while working with Google allowed us to gain valuable insight into this training approach, and we haven't looked back since. Allow me to provide some clarity on the push and pull movement patterns.

Push movements typically involve moving an object away from the body. For instance, a chest press is an upper-body horizontal pushing movement. Understanding the path of the dumbbells might be confusing as the body's orientation is parallel to the floor. Most selectorized equipment for chest press places an individual in a seated position but still enables horizontal pushing motion.

The overhead press can be categorized as an upper-body vertical push, whether using dumbbells, barbells, kettlebells, or selectorized equipment.

Lastly, lower-body pushing exercises include variations of squat, lunges, and leg presses, focusing more on the quadriceps (quads), calves, and hip abductors.

Pull movements involve moving an object towards the body. For example, a bent-over row is an upper-body horizontal pull movement. Similar to the chest press, the pathway of the dumbbells may be confusing due to the body’s orientation.

The pull-up is a vertical upper-body exercise meant to pull the body toward the hands or bar and then lower down in a controlled manner.

Lower body pulls consist of movements that emphasize two different hinge motions: knee-dominant and hip-dominant. For example, deadlifts are a type of hip-dominant lower-body pull, engaging the entire body throughout the movement. On the other hand, a glute bridge is an example of a knee-dominant hinge. This movement engages the lower back, glutes, and hamstrings. Combining these two types of hinges allows you to benefit from a full lower-body pull movement.

If all of this makes sense and provides insight into how we program, get set up with a specialized training program to assist in your growth toward longevity.

Click here to learn more.

Also, comment below if this blog post shifted your mentality in any way.

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