Evenset
Push / Pull training: how to pair exercises
Push/pull training sorts exercises by movement direction. Pushing movements such as presses, dips and pushdowns work chest, shoulders and triceps. Pulling movements such as rows, pull-ups and curls work back and biceps.
You can keep the two on separate days, or pair them inside one session so that every push is answered by a pull.
How to fill each session
Evenset uses the pairing version. Pick a push and it suggests pulls for the same body region; pick a pull and it suggests pushes.
Leg exercises are neither a push nor a pull in this sense, so there it pairs different types of movement instead: a squat with a hinge such as a Romanian deadlift, or with a lunge.
Example sessions
Upper body, paired
Lower body, paired
Three things to keep in mind
- Match each press with a pull of a similar kind: a horizontal press such as the bench press with a row, an overhead press with a pull-up or pulldown.
- Pairing opposing movements lets one muscle group rest while the other works, which is why they are popular as supersets.
- Keep the amount of pushing and pulling roughly even over the week.
The lists follow fixed pairing rules, not popularity or sponsorship. They are a starting point for choosing exercises, not a training plan or medical advice.
Build it in Evenset
Evenset is a free workout builder and gym log. Pick a split, add your first exercise, and it suggests what fits next. No account needed.
Start a workout