Just last week at a client’s residential gym, I met a man that had been waiting by the door for someone to let him in because he didn’t have the strength to pull the door open. I was shocked and saddened by this. I can’t imagine not being able to perform the most basic tasks that help me get through the day, such as opening a door. Which brings me to discuss two of the 7 Fundamental Human Movement Patterns: pushing and pulling.
Without using a strength meter dynamometer (device that evaluates different forms of strength), a general strength test of a push/pull would be performing push ups and pull ups in good form and without pain. If you struggle with both, assess why and focus on exercises to strengthen and support your muscles to perform these movements properly.
But first, let’s break down the biomechanics of push/pull, its importance, and what exercises can help strengthen them.
What is a PUSH movement and what muscles are involved?
Pushing is exerting force to move an external weight away from your body or your center of mass away from the ground. The pectorals, deltoids, triceps are the primary movers in pushing. The serratus anterior, abdominals and the lower body (quadricep and glutes) are just as involved to help stabilize the movement.
Daily activities that require you to PUSH:
– pushing a door
– getting out of bed or off the floor
– placing heavy objects above your head
– moving objects out of your way
Great exercises to help you strengthen your PUSH:
– push ups (modify with knees down if challenging)
– overhead press (barbell or dumbells)
– plank pose
What is a PULL movement? Opposite of pushing, pulling is moving an external weight towards you or your center of mass toward an object. The muscles used for pulling are predominantly in the posterior (back) chain of the body. The lats, rhomboids, trapezius, glutes, hamstrings are the primary muscles. The abdominals, obliques, biceps and posterior deltoids also play a big part.
Daily activities that require you to PULL:
– reaching and pulling an object from the back of a cabinet
– pulling a door open
– picking up heavy grocery bags or luggage
– pulling yourself up from the ground
Great exercises to help you strengthen your PULL:
– pull ups (use a resistance band to help)
– rows and pull downs (with dumbbells, barbell or machine)
– deadlifts
*check out these back exercises, too.
Both movements are incredibly important in day-to-day functioning. Weakness, injury, and limitations in your push/pull will make moving through your day challenging – just like that man waiting by the door . Especially as we age, the ability to push/pull becomes much more of a necessity in the most basic and important movement in life…getting yourself out of bed. So let’s get to work and practice those push/pulls up. I’m always here to help and cheer you on!