Push Pull Exercises for a Solid Split Routine

A push/pull workout involves splitting your workout days into ‘pulling’ exercises and ‘pushing exercises.’ Splitting the two movement types results in routine that means hitting the gym more frequently and taking a balanced approach to your training.

If you’ve been curling hard, it might be time to give your other muscle groups some love with a push/pull training routine. Let’s begin.

Chest and Back Day

• Dumbbell Bench Press

• Dumbbell Chest Flys

• Straight-Arm Pullovers

• Floor Presses

• Standing Chest Flys

• Renegade Rows

Legs and Core Day

• Bulgarian Split Squats

• Curtsy Lunges

• Romanian Deadlift

• Russian Twists

• Weighted Sit-Ups

• Burpees (with dumbbells)

• Weighted Leg Raises

• V-Sits

Arms and Shoulder Day

• Arnold Press

• Shoulder Press

• Reverse Flys

• Lateral Raises

• Skullcrushers

• Bicep Curls

• Tricep Kickbacks

• Palms-Down Wrist Curls

Further reading:

If you want to learn more about these individual exercises in more detail, check out our guides.

• Best dumbbell chest exercises

• Best dumbbell shoulder exercises

• Best dumbbell arm exercises

• Best dumbbell ab exercises

• Leg workout using dumbbells

Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.