June 15, 2020

Push To Pull Ratio: Is There An Optimal Way To Train?

by ironparadisefitness

Your Ratio Of Push To Pull Training Volume Could Influence Your Physique. So Should You Pull Double What You Bench?

Many training programmes recommend specific push to pull ratios. The idea being that most people need to prioritise pulling movements to address imbalances. Be those in their physique and/or in natural levels of strength.

But what does this mean? Should you do 2-3 times as many sets per week of back vs chest? Or should you pull double what you bench press?

In this article you’ll discover everything you need to know about the push to pull ratio. Including, how to structure your training programme so that it brings you the best results. Here’s what you’ll learn:

  • What the research says on push to pull ratios.
  • The factors you need to consider when programming your training.
  • What matters most about any push to pull ratio.

So, if you want to find out more, read on.

And if you’d prefer to listen to the audio version of “Push To Pull Ratio: Is There An Optimal Way To Train?”, click the play button below.


The Most Common Use Of The Push To Pull Ratio

Push Pull Ratio Iron Paradise Fitness

The push to pull ratio is typically used as a programming approach to double (or even triple) the amount of training volume given to pushing vs pulling movements.

And this has merit in certain situations.

For example, many guys are guilty of overtraining chest, compared to back. And ladies tend to over-emphasise glutes, neglecting quads and hamstrings.

So addressing these imbalances through a specific push to pull ratio, might be exactly what your training programme needs.

After all, we know that progressive overload and training volume are associated with more muscle growth. Therefore, doubling or tripling set volume is likely to increase muscle growth and begin to correct an imbalance.

Another aspect of your training programme, which may influence the use of a push to pull ratio, is exercise prioritisation. No doubt, your training is structured with harder exercises at the start. Typically, these are movements such as squats, bench press, shoulder press, and deadlifts. And you’ll notice there’s a slight bias towards push movements.

Is this a bad thing? Maybe…

At the beginning of your workout you’re at your freshest. Motivation is high, energy levels are at their peak, and you’re ready to break PR’s. But as the workout progresses, energy levels fall. So, depending on your workout split and programme setup, your pull movements could be lacklustre.

Does That Make A Specific Push To Pull Ratio Necessary?

Whether you need to correct an imbalance or not, pre-defined ratios between push and pull movements don’t make sense. A 1:2 or 1:3 approach might work for some, but for others it could be the complete opposite of what’s required.

As with many aspects of training and nutrition, 2 guidelines prevail:

  1. Rules of what you MUST do are wrong, most of the time.
  2. Assessing your needs and finding what works for you, is most often the best strategy.


The Research On The Push Vs Pull Ratio

Push Pull Ratio Iron Paradise Fitness

Training programme recommendations are one way the push to pull ratio is used. Another, is related to the strength differential. Claiming you should be able to perform double the number of reps with a given weight in pulling movements, versus a similar pushing movement. This makes no sense as a strength standard on which to base your training goals. And I’ll tell you why.

Let’s start by looking at two studies, specifically looking into the comparison of push and pull movements.

One study took 180 healthy, active adults and had them perform two tests.
  1. Number of push‐ups completed during 3 sets of 15 seconds (45 second rest between sets).
  2. Number of inverted barbell rows completed during 3 sets of 15 seconds (45 second rest between sets).
The study results showed a significant difference between between push and pull strength.

“The results suggest that for our group of healthy recreationally active subjects, the upper body “pushing” musculature is approximately 1.5–2.7 times stronger than the musculature involved for pulling.”

Therefore, an expectation of a 1:2 strength ratio in favour of pulling, defies the capability of the human body.

A second study, compared bench press and bench pull movements using 12 elite male sailors with extensive strength-training experience. The study showed that “1RM strength and force were shown to be greater in the bench press.”


The Bottom Line On The Push Vs Pull Ratio

Arbitrary rules for training are meaningless. Your individual circumstances and physique dictate the setup of your training programme. The push to pull ratio you need is likely to be very different to the pre-determined structure of workout routines you see online.

Your training programme should be specific to you. Don’t mindlessly apply pre-set rules. More often than not, they won’t work. Follow these rules without knowing why and you’re throwing shit at the wall to see what sticks.

And no-one wants to train in a gym with poo all over the walls!

So, when planning your training programme, make an assessment of your own needs. If you have an imbalance, driven by an over-emphasis on pushing movements, addressing through training volume accordingly.

But never set your goals on the expectation you SHOULD pull double what you push. This defies logic of biomechanics and exercise design.


Here’s What To Do Next If You Want More Help To Achieve Your Fitness Goals

Online Coaching Iron Paradise Fitness

After reading this article, you might feel as though extra support and guidance would help transforming your physique.

Through my online coaching programme, The Lean Life Method, I’ll help you lose fat, build muscle, and achieve the body you’ve been striving for. Ultimately, taking the guesswork out of training and nutrition so you can live a leaner, healthier life for good. 

With The Lean Life Method, you’ll learn a simple, stress-free way to achieve your fitness goals and feel more confident and healthy than ever before, without torturing yourself in the gym, avoiding wine and pizza, or killing your social life in the process.

And I understand the fact you’re unsure about coaching. After all, you’ve spent thousands on pills, powders, and programmes that delivered nothing. So what’s different about me?

The simple truth is this… I get results. And I’ll teach you everything you need to know, so you can maintain those results.  So answer me this.

  • How much precious time are you spending trying to figure out what’s right, instead of making progress?
  • Are you sick and tired of never seeing the results your hard effort deserves?
  • How much stress and frustration is your lack of progress adding to your life?

lack of clarity might be holding you back from living the leaner, healthier life you deserve.

Schedule A Consultation Call

Click here find out more about the results, people just like you, are getting with the programme.

And if you feel like my personal 1:1 support and coaching could be just what you’re looking for, schedule a free consultation call. And don’t worry, there’s no hard sell. It’s an opportunity to find out if we’re a good fit to work together.

So, if you’re even the slightest bit interested, click here for more information.

But for now, all I’ll say is, keep living the Lean Life. And I’ll see you soon.


hypertrophy, push pull ratio

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Want to know how many calories you should be eating?

Give me your email address, and I'll give you access to my free online calorie and macro calculator. It will tell you how much you need to eat to lose fat and build muscle, in less than 60 seconds.