When it comes to making your muscles strong and building them to another level of growth, push pull workouts always work. The push pull workouts like leg split involve the usage of major muscles and there are three different types that you must know for better understanding. Legs and push pull workouts work in the following ways:
- Push workout trains your upper body muscles that have pushing functions. It involves your chest, triceps, and shoulders.
- Pull work out all the muscles in your upper body that are involved in pulling. It actually targets your biceps, back, and rear delts.
- In leg workout, your entire lower body is trained including your hamstrings, calves, and quads.
- These push pull workouts should be typically performed 6 days a week and after every 3 days, you must take a day off. You can also adjust the push pull leg split into your routine.
Push Pull Workout Routine for Legs
Incline Barbell Bench Press
Here you will have to perform the incline bench press as a typical push workout. It will target the clavicular head or the pecs and make most of the mass of your chest. If you are looking for a well-developed chest, this exercise is the best for you. This exercise activates the muscles of your upper chest and builds its strength.
You need to add this one into your push pull workout routine because it effectively grows your chest. The reason behind it is that there is a strong relationship between the strength of the bench press and chest size. We can say they are directly proportional to each other. Chest development is not the only benefit of bench press, in fact, they are the most typical and effective way of adding weight. If gaining weight is hard for you, go for this exercise in your push pull workout routine. Increase the load on yourself with time, it will improve your growth and progressively increase your muscle strength.
Another great benefit of the bench angle exercise is the shoulder flexion that you get with the inclined angle. This way your upper chest will be more emphasized because shoulders flexion is the main movement of your chest. If you are taking pre workout supplements, you must know that they come with some side-effects.
Your Incline Angle Must by Incline
Studies show that if you want to maximize the effects of this exercise, you need to keep the angle right. Although, the optimal angle is different in different researches and studies, even though the general trend has a great effect on increased upper chest strength. You need to keep the bench at 0 to a 30-degree angle, but if you increase it to 45 degrees, you will get another boost of activation.
In most of the gym benches, this position is above 2 notches so you can count with ease without having to measure the actual angle. Although, we would advise you to try this exercise with both lower and higher benches to experience both and get an idea which one works more effectively for you because everyone has a different chest.
Slightly Narrow Your Grip
You also need to experiment with a narrower grip to know if it works for you or not. A study shows that this not only boosts the activation of upper chest muscles but also works perfectly in decreasing the activation of compensatory muscles. Whenever you try this, make sure that your forearms are stacked at the bottom. The angle of your elbow can be adjusted accordingly and keep the forearms vertical. The motion in this push pull workout exercise has a full range and comes all the way down to the chest. You can use the dumbbell shoulder press exercise in this push pull workout routine as it will put emphasis on the front and lateral regions of your body.