Question about Push/Pull routines
Posted: Wed Jan 11, 2012 4:52 pm
Is the upright row a pull exercise that can be used to balance out the shoulder press? Some programs recommend balancing the shoulder press with pull ups.
how is it a push?Oscar_Actuary wrote:no, its a push, as I understand it.
Yes.BlazingAirMAx wrote:Is the upright row a pull exercise that can be used to balance out the shoulder press? .
This ties into the shoulder thread. In the upright row, the arm is rotated down, while in the press, the arm is rotated up. That shifts the emphasis between the anterior and lateral delts. Both exercises still hit both muscles, just to a different degree. In this case, "balance" has more to do with shoulder development, not balancing push/pull.Stephen Johnson wrote:Yes.BlazingAirMAx wrote:Is the upright row a pull exercise that can be used to balance out the shoulder press? .
The pull up is a better exercise, but a case can be made for upright rows in a routine for a lifter who wants to bring up his shoulders, particularly the lateral deltoid. Both overhead presses and upright rows involve the anterior and lateral deltoid. The difference is that in the overhead press, the anterior deltoid is the target and the lateral deltoid is the synergist. In the upright row, the reverse is true.
Would you say that pressing movements such as the military press do not need to be balanced out with pulling movements? Only horizontal pressing needs to be balanced with pulls?Stephen Johnson wrote:Yes.BlazingAirMAx wrote:Is the upright row a pull exercise that can be used to balance out the shoulder press? .
The pull up is a better exercise, but a case can be made for upright rows in a routine for a lifter who wants to bring up his shoulders, particularly the lateral deltoid. Both overhead presses and upright rows involve the anterior and lateral deltoid. The difference is that in the overhead press, the anterior deltoid is the target and the lateral deltoid is the synergist. In the upright row, the reverse is true.
I don't think that's what Stephen implied and I certainly don't believe it. Shoulder health requires that you strengthen the shoulder in all directions. With most rotator cuff/shoulder issues, one of the main articulations the physiotherapists focus in on is shoulder extension. Doing pull ups can prevent a lot of problems. Endlessly doing presses, upright rows and shrugs without chin-ups, pull-ups or pull-overs will eventually cause shoulder issues.BlazingAirMAx wrote: Would you say that pressing movements such as the military press do not need to be balanced out with pulling movements? Only horizontal pressing needs to be balanced with pulls?