Pull-Ups VS Push-Ups: Which Is The Best Exercise For Upper Body Strength
pull-ups vs push-ups: which is the best exercise for upper body strength
When you want to build a strong and sculpted upper body, pull-ups and push-ups are two of the most effective exercises you can do. Each targets different muscle groups and offers unique benefits. Hence, it is essential to know how they work and how you can include them in your fitness routine as these two workouts can help you achieve a balanced and well-rounded physique. To know about these exercises better, we got in touch with Kushal Dhillon, Founder- The Dream Fit Club, Certified Personal Trainer, and Strength and Conditioning Coach, Haridwar who shares the difference between the two and which is a better exercise for upper body strength.
Pull-Ups: Targeting the Posterior Chain
Kushal Dhillon shares that pull-ups are a type of exercise that primarily targets the muscles of the posterior chain, including:
- Latissimus Dorsi (Lats): The largest muscles in the back, crucial for pull-up movements.
- Rhomboids: Located between your shoulder blades, these muscles help retract the scapulae.
- Trapezius: Upper back muscles that assist in shoulder blade movement.
- Erector Spinae: A group of muscles running along the spine that help with posture and spinal extension.
- Biceps and Forearms: Essential for gripping the bar and pulling your body up.
“By engaging these muscles, pull-ups help improve your posture, increase upper body strength, and enhance overall back definition. Further, pull-ups can enhance functional strength, aiding in daily activities that require pulling motions,” Kushal Dhillon said.
Push-Ups: Targeting the Anterior Chain
On the other hand, Kushal Dhillonexplains that push-ups focus on the anterior chain of muscles, including:
- Pectoralis Major and Minor (Pecs): The primary chest muscles responsible for pushing movements.
- Deltoids: Shoulder muscles that assist in arm movement.
- Triceps: Located at the back of the upper arm, crucial for elbow extension.
- Serratus Anterior: Helps in the upward movement of the scapula.
- Core Muscles: Including the abdominals and obliques, which stabilize the body during the exercise.
“Push-ups are excellent for building upper body strength, enhancing chest and shoulder definition, and improving core stability. They also mimic many everyday movements, making them highly functional,” Kushal Dhillon said.
Advantages of Pull-Ups
Kushal Dhillon shares the benefits of pull-ups which includes:
- Upper Back Strength: Essential for good posture and reducing the risk of back pain.
- Grip Strength: Enhances your ability to perform other exercises and daily tasks.
- Functional Fitness: Improves performance in activities involving pulling motions.
- Calisthenic Versatility: This can be performed anywhere with a bar, making them highly accessible.
Advantages of Push-Ups
Kushal Dhillon explains the benefits of push-ups which includes:
- Chest and Shoulder Development: Key for a strong and defined upper body.
- Core Engagement: Strengthens the abdominal muscles and improves overall stability.
- Versatility: Can be modified to increase or decrease difficulty and target different muscle groups.
- No Equipment Needed: Can be performed anywhere, making them convenient and accessible.
How To Balance Pull-Ups and Push-Ups for a Sculpted Physique?
Kushal Dhillon shares that to develop a balanced upper body, it’s important to incorporate both pull-ups and push-ups into your weekly routine. He shares a suggested plan:
Weekly Workout Plan
Day 1: Pull Focus
- Warm-up: 5-10 minutes of light cardio
- Pull-Ups: 4 sets of 6-8 reps
- Inverted Rows: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 12-15 reps
- Core Work: Planks and Russian Twists
Day 2: Push Focus
- Warm-up: 5-10 minutes of light cardio
- Push-Ups: 4 sets of 12-15 reps
- Dips: 3 sets of 10-12 reps
- Shoulder Press: 3 sets of 12-15 reps
- Core Work: Leg Raises and Bicycle Crunches
Day 3: Rest or Light Activity
- Light cardio or stretching
Day 4: Pull Focus
- Warm-up: 5-10 minutes of light cardio
- Assisted Pull-Ups or Chin-Ups: 4 sets of 8-10 reps
- Single-Arm Rows: 3 sets of 12-15 reps
- Hammer Curls: 3 sets of 12-15 reps
- Core Work: Mountain Climbers and Side Planks
Day 5: Push Focus
- Warm-up: 5-10 minutes of light cardio
- Decline Push-Ups: 4 sets of 10-12 reps
- Chest Flyes: 3 sets of 12-15 reps
- Tricep Extensions: 3 sets of 12-15 reps
- Core Work: Hanging Leg Raises and Plank Variations
Day 6: Full Body or Active Recovery
- Full-body workout or low-intensity activities like yoga or swimming
Day 7: Rest
Rest is essential too for your body.