A graphic indicating 'push' and 'pull' with stick figures demonstrating the movements.

Best Push Pull Workouts

Reviewing the Best Push-Pull Workout Routine for Home

The push-pull training style is popular for athletes, bodybuilders and other fitness enthusiasts. These routines involve doing pushing movements during one workout and pulling movements the next workout, with accessory muscle and lower-body routines mixed in. Some of the benefits of push-pull workouts include:

  • Training more muscle groups at once
  • Optimizing recovery time
  • Improving muscle balance
  • Bigger strength gains


The PowerBlock™ fitness experts have put together this push-pull home workout for beginners and gym veterans. By using PowerBlock adjustable dumbbells, kettlebells and other equipment, you can add weight as you increase strength to accelerate your fitness journey.

Push Workouts

  • Dumbbell Bench Press – Lie on a flat bench and hold a dumbbell in either hand using an overhand grip over your chest. Push the dumbbells up until your arms are fully extended, then lower them.
  • Dumbbell Chest Fly – Lie on your back while holding a dumbbell in either hand. Extend the dumbbells above your chest with palms facing inward. Lower the dumbbells outward to your sides while keeping the arms straight, then bring them back together.
  • Clap Push-Ups – Get into a plank position with hands under the shoulders and arms straight. Lower your chest by bending your elbows until it almost touches the floor. Quickly and explosively push upwards to drive your upper body off the ground. Clap your hands and then return them to starting position to brace yourself.
  • Triceps Overhead Extension – Hold a dumbbell or kettlebell in both hands overhead with arms straight. Bend your elbows to lower the dumbbell behind your head while keeping your core engaged. Once you’ve reached the lowest point, extend the weight back up while straightening the elbows.

Pull Workouts

  • Dumbbell Shrugs – Stand with feet shoulder-width apart and hold a dumbbell in either hand by your sides. Shrug your shoulders as high as you can, hold for a couple seconds, and then relax.
  • Pull-ups/Chin-ups – Grasp a SportBench Chin-Up Attachment with both hands and lower your body until your arms are straight. Bend the knees so you are not touching the floor while keeping the core straight. Contract the upper back and pull yourself upward toward the bar while leading with your chest. Lower yourself and repeat.
  • Bicep Curls – Stand with feet and arms shoulder-width apart. Hold a dumbbell in either hand with an underhand grip and your palms facing forward. Keep your elbows tucked, raise each dumbbell to the same-side shoulder, then lower them with control.
  • One-Arm Dumbbell Rows – Hold a dumbbell in your right hand. Rest your left knee and hand on a bench or chair while bending forward so your upper body is parallel to the ground. (Keep your back and left arm straight.) Brace your core and extend the right arm to the floor. Pull the dumbbell upwards as far as you can while also pulling the upper arm back and bending the elbow. Lower the dumbbell back to starting position. After a set, switch sides and repeat.

Unless otherwise noted, each exercise should be done slowly and with control. Aim for 8-10 reps per exercise with 3-4 sets.