Push, Pull, and Upper-Body Technique
Key Takeaways
Horizontal push (bench press): scapular retraction on bench, feet planted, bar to mid-chest, 45° elbow angle.
Vertical push (overhead press): ribs down, glutes tight, bar path over mid-foot; avoid excessive lumbar extension.
Horizontal pull (row): pull to lower ribs/hip, squeeze scapulae, neutral spine.
Vertical pull (pull-up/lat pulldown): initiate with depression/downward rotation of scapula, chest up.
Balance weekly push:pull ratio (~1:1 or more pulling) to counter desk posture.
Quick Answer: Push patterns: stable scapula, full ROM without shoulder pain. Pull patterns: lead with scapula, elbows track. Balance pressing with rowing volume. Spot bench at bar center; never under uneven load.
Push, Pull, and Upper-Body Technique
Upper-body coaching dominates gym floor time. NCCPT items show form breakdown photos in prose and ask for best cue or spotting action.
Horizontal Push: Bench Press
| Step | Detail |
|---|---|
| Setup | Eyes under bar, feet flat, glutes on bench |
| Grip | Slightly wider than shoulders |
| Unrack | Straight arms, bar over shoulders |
| Descent | Bar to mid-chest/nipple line, elbows ~45° |
| Press | Drive feet, squeeze glutes, press up |
Spotting: hands near center of bar, assist on sticking point, communicate rep count.
Vertical Push: Overhead Press
Stand with bar at front rack or clean grip. Brace core, squeeze glutes, press bar vertically clearing face, lock overhead with biceps by ears. Avoid excessive rib flare (lumbar extension compensation).
Clients with impingement history: landmine press, dumbbell neutral grip.
Horizontal Pull: Bent-Over Row
Hinge torso ~45°, neutral spine, pull bar/dumbbells to lower ribs/upper abdomen, retract scapulae at finish. Avoid shrugging into upper traps dominant pull.
Vertical Pull: Pull-Up / Pulldown
Depress scapula first ("put shoulders in back pockets"), then flex elbows, chest toward bar. Avoid behind-neck pulldown—anterior shoulder stress.
Regression: band-assisted pull-up, lat pulldown light load.
Push/Pull Balance
Desk workers often need 2:1 pull:push volume temporarily to address upper crossed posture—face pulls, rows, rear delt work.
Dumbbell vs Barbell
Dumbbells allow neutral grip and independent arm path—shoulder-friendly for some clients. Barbells permit heavier systemic loading.
Worked Scenario: Bench Elbow Flare
Client elbows at 90° abduction, shoulder pain. Cue "bend the bar" or elbows 45°, reduce load, add face pulls 2×15. If pain persists, refer to physical therapist.
Exam Traps
- Trap: Pulling bar behind neck on pulldown—choose front pulldown answers.
- Trap: Spotter gripping one side of bar only—uneven force dangerous.
- Trap: Overhead press with arched low back and ribs flared—cue core/glute brace.
ISSA Upper-Body Pattern Map
| Push H | Push V | Pull H | Pull V |
|---|---|---|---|
| Bench | OHP | Row | Pull-up |
| Push-up | Landmine | Cable row | Pulldown |
Technique instruction is active coaching—demonstrate, observe, cue, correct, confirm.
During bench press, the bar typically lowers to:
Abdomen only
Forehead
Behind neck
Mid-chest/nipple line
Pull-ups should initiate with:
Scapular depression
Elbow flexion only
Spinal flexion
Hip extension
When spotting bench press, hands should be placed:
One hand on each plate only
Near the center of the bar
On the client feet
Behind the client back away from bar
Excessive lumbar arch during overhead press is corrected by:
Rib flare encouragement
Removing all core tension
Bracing core and squeezing glutes
Sitting without back support only
Sections you finish are checked off in the contents.