Upper Body Push-Pull Weight Training Workout
A push-pull upper day pairs presses with rows and vertical pulls — bench, row, overhead press, pull-ups or pulldowns — so you build strength without creating shoulder imbalance.
Field athletes, climbers, and hybrid competitors need upper strength that doesn't trash recovery. Keep it balanced: every push gets a pull.
Pressing strength + pulling volume for shoulder balance.
Why this works
Push-dominant programming is a common shoulder problem. Matching horizontal/vertical pulls to presses keeps athletes durable for burpees, carries, and sport contact.
The session
Primary
Bench or DB press 4×5 · barbell or chest-supported row 4×6.
Secondary
Seated DB overhead press 3×8 · pull-ups or lat pulldown 3×6–8.
Finish
Face pulls 2×15 · optional curls/triceps 2×12.
Scaling that protects the stimulus
Scale to hit the time domain and intended feel — not to match RX loads at all costs.
Bench 4×5 · row 4×6 · OH press 3×8 · pull-ups 3×6–8 · face pulls
DB press · supported row · seated DB press · banded pull-up or pulldown
Floor press · band row · landmine/DB press · ring row · face pulls
Coaching notes
- Row as heavy as you press across the month.
- Cranky shoulders → floor press + extra face pulls.
- Pull-ups: full hang to chin clear.
Did the work. Fund the season.
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FAQ
Can I do push-pull the day before a WOD?+
Yes if the WOD isn't pressing-heavy. Avoid before Heavy Day Triplet or high-volume burpee pull-up workouts.