Push Pull Combo for More Muscle Mass

A great way to build muscle mass and get a lot done in a short amount of time is incorporating supersets and giant sets into your programming. In the video below, you’ll see a highly effective push pull combo that builds your overall pressing strength while developing balanced musculature surrounding AND supporting the shoulder girdle.

Deeper into the Details

There are three quick things I wanted to point out about the circuit to show you some details behind the flow.

First off, notice the angle of the bench. If you or your clients have beat up shoulders, changing the angle slightly can make a world of difference in their ability to move heavier weights and NOT be in pain. We use this same technique to change the angle slightly for flat bench pressing. (HERE | Schwarzenegger.com)

Next, the pull overs are done on a decline bench, not lying cross-ways on a flat bench. The goal was to keep the working musculature on tension the entire sets and get as much out of every rep as possible.

Finally, the reason why pull overs are a perfect complement to the press is because every pull over rep helps create better range of motion for every rep of the press. What I mean is that if you are smart and use your breath to drive a better (down) rib position for every pull over, you’ll be dynamically stretching and improving the elasticity of the lats and triceps – WHILE maintaining a neutral torso. This is a recipe for better posture, stronger pressing, and better range of motion at the shoulder.

Here is the circuit in the video:

1A] Seated DB Military Press, 4-5 sets x 10 reps
1B] Decline DB Pull Overs, 4-5 sets x 10 reps
1C] Decline DB “Y” Pull Overs, 4-5 sets x 10 reps