The Importance Of The Pull - Exercising By Pulling Not Just Pushing!
Article by Kim Johnson
Matt Roberts
November 2011
Anecdotal evidence suggests one thing you will always find in the gym environment; people (typically the males of the species) like to push rather than pull. From the chest press to push ups to racing down the gym pushing boxes with all their might; “pushing” exercises certainly receive a warmer, more enthusiastic response than their “pulling” counterparts. The poor unloved seated row, the one arm bent over row, even the lat pull down is not met with such enthusiasm nor produces as much satisfaction in the person performing them.
What is the reason for this? As a physiotherapist I often treat many shoulder injuries and dread telling my patient the fear-inducing line of;
“You must stop all pushing exercises until further notice; no chest press, no push ups, nothing”
I am often met with the same response; a grumpy face, a roll of the eyes, laughter, or my favourite; the grown-man whine “oh but do I have too? It’s so unfair!”
Shoulder injuries, particularly where a tendon is inflamed and painful, often need a rest from pushing exercises initially, to allow the tendons rest from the shoulders moving forwards, compressing and therefore irritating said tendons. Particularly true in men and office workers is that their pectoral muscles are very tight, which pulls the top of the arm bone (humerus) forwards and squashes the tendons at the top of the shoulder joint against the ends of the collar bone and shoulder blade. The neck muscles found just in from the shoulder joint; the upper fibres of the trapezius are often tight and overactive and further contribute to shoulder injuries. In comparison the lower fibres of the trapezius muscle are often weaker and not able to counteract the strong pull of the pectorals.
Yet, however much you explain it, the grumpy face often remains. Why? Because pushing exercise feel good. Psychologically you feel like you are putting in much more effort and in and also the “push” seems to incite more energy, builds up more excitement and lets the adrenaline flood from the pores. Men appear to particularly like pushing exercises for these reasons and also aesthetically strong, sculpted “pecs” are more sought after than a strong back.
Therefore, this is my support for the “pull!” The seated row, the lat pull down, the step up, the reverse fly….the list is endless. Pulling exercise are important as the tend to work the muscles important in posture and help stretch out typically tight muscles such as the pectorals and the hip flexors which are closely linked to shoulder, neck and lower back injuries. Certainly pushing exercises have their place but try to combine them with pulling exercises for a more even workout.
And finally; if your physio or trainer tells you to rest that shoulder from chest pressing, then listen. Then smile, knowing your injury will heal quicker……..and allow a quicker return to the press.
