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NIFS Healthy Living Blog

Training Movement Pattern Variations: The Push

GettyImages-891407532In my previous blogs I discussed the four movement patterns that all training fits into. I then went on to talk about scheduling a training plan using the four movement patterns. In this post I will discuss one of the more popular patterns: the pushing movement pattern.

What the Pushing Movement Pattern Does

The first thing we must discuss is what muscles the pushing pattern works and why we should incorporate it into your training plan. This movement pattern works the muscles of the chest, shoulders, and triceps. These muscles are all responsible for pushing objects away with your upper body. These muscle groups are the primary movers for activities of daily living: lifting items over your head, holding your kids, or pushing other shoppers out of the way on Black Friday.

Training the pattern instead of individual muscle groups is useful because of time efficiency. For gym-goers who don’t have two hours to spend at the gym seven days per week, it doesn’t make sense to train one muscle group per day. That would not be the best use of your time. Training one to two movement patterns will ensure that you hit multiple muscle groups with fewer exercises. The reason for this is that correctly chosen exercises can work multiple muscle groups at the same time.

Exercises for Pushing Movements

The following exercises, organized by muscle group, help you work the pushing movement pattern.

Chest

  • Pushups
  • Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Dumbbell Variation of all the movements
  • Machine Variations of all the movements
  • Pec Fly

Shoulders

  • Barbell, Dumbbell, or Kettlebell Overhead Press
  • Military Press
  • Push Press
  • Olympic Push and Split Jerk
  • Arnolds Press
  • Machine Overhead Press
  • Lateral and Frontal Raises
  • Rear Delt Fly

Triceps

  • Close Grip Bench
  • Skull Crushers
  • Dumbbell Kickbacks
  • Triceps Extension
  • Dips (bench, assisted, and bodyweight)
  • JM Press

Movements That Work More Than One Muscle Group

As I stated before, there is also some overlap in muscle groups with some movements. Unless it is a complete isolation move, there will be some muscle recruitment across the whole upper body. For example, the barbell bench press is primarily a chest movement; however, the lockout of the arms is dominated by the triceps. The role of the chest is to push the bar off the chest, but once it reaches a certain height, the triceps take over. The same can be said for any overhead pressing as well. This is what makes training within muscle groups so time efficient. Isolation movements are best left for the end of the workout.

For more information on how to properly progress and structure a training program, visit us at the track desk to set up a session. We are more than happy to help at any time, and as a part of your membership here at NIFS, you can receive as many free workout programs as you would like. Our health fitness professionals tailor all programs to your fitness goals.

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This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: muscles personal training exercises movement patterns push

Optimal Movement Patterns for Building Muscle

Screen Shot 2021-01-14 at 1.10.19 PMThe traditional bodybuilding split of working one muscle group per day might work for the dedicated, high-level competitive bodybuilder who makes their living in the gym. But for the general population only looking to shed some unwanted pounds and improve their overall health, the traditional bodybuilding split is not ideal. Working multiple muscle groups in the same session is much more ideal because it ramps up the body’s metabolism more than working a single muscle group each day. To achieve this, we train the movement, not the muscles.

The Four Movement Patterns

There are four main categories in which we categorize the movement patterns: push, pull, squat, and hinge. Each category works a movement while working multiple muscle groups.

Push

This upper-body movement pattern uses all of your “pushing” muscles. The pushing muscles of the upper body include the chest, shoulders, and triceps. Common movements within this category include the following:

Pull

This upper-body movement pattern uses the “pulling” muscles. The pulling muscles of the upper body include the lats and the biceps. There are two different pulling variations, the horizontal pull and the vertical pull. The horizontal pull targets the lower lats and the vertical pull targets the upper portion of the lats. It is important to include both variations in your program. Common movements within this category include the following:

Squat

The squat movement pattern is the pushing movements pattern for the lower body. The squat pattern mainly works the quadriceps and the glutes. This category also includes all single-leg movements. The squat pattern is a large compound movement that should be progressed properly. Common movements in this category include the following:

Hinge

The hinge movement pattern is the pulling movement pattern for the lower body. The hinge pattern is better known as the deadlift. The primary muscles worked during the hinge movement are the hips, hamstrings, and lower back. The deadlift is another exercise that should be progressed properly for safe lifting. On days that you work the hinge pattern, you should do some additional hamstring isolation movements. Common movements for the hinge pattern include the following:

Using the Movement Patterns

Knowing that there are four movement patterns, and which movement pattern works which muscle group, you can build your exercise routines. In a future blog, I will discuss why the full-body program is superior, and how to schedule your week using the movement patterns. In short, you can build your exercise routine by putting together two or more of the movement patterns in one day. After working a muscle group, you don’t want to work that same muscle group for at least 48 hours.

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If you need any help building an exercise program, or want a health professional or personal trainer to put one together for you, come visit us at the Track Desk at any time.

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: weight loss muscles weight lifting weightlifting exercises building muscle movement squat leg day movement patterns pull hinge push