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"Maximizing Your Workout: Understanding the Benefits of Alternating Pushing and Pulling Movements"

In the world of fitness, finding the perfect balance between different workout techniques can be the key to unlocking your full potential. One powerful method that has gained popularity is the concept of alternating pushing and pulling movements. In this blog post we will delve into why alternating pushing and pulling movements is so effective and how Surge uses this methodology to create a well-rounded, safe and effective workout.

Surge alternates pushing and pulling weight training tracks to target different muscle groups and movement patterns. By utilizing these two types of movements in a strategic way, Surge maximizes results and ensures a well-rounded and effective workout and a comprehensive approach to strength training.

Pushing Movements

Pushing movements, such as squats, push-ups, chest presses, tricep extensions, and overhead presses, primarily target the muscles involved in pushing objects away from the body. These exercises engage the legs, chest, triceps, and shoulders, helping to build strength and definition and improve daily function like getting up off the floor or shutting a heavy door.

Pulling Movements

On the other hand, pulling movements, like deadlifts, back rows, bicep curls, and upright rows work the muscles involved in pulling objects towards the body. These exercises target the hamstrings, back, biceps, and shoulders, helping to improve posture, strengthen the upper and lower body muscles and make lifting heavy objects in your daily life much easier.

By alternating between pushing and pulling movements, Surge creates a balanced workout that targets all the major muscle groups in the upper and lower body. This approach not only helps prevent muscle imbalances and overuse injuries but also ensures that you are developing strength, stability, and functional fitness in a well-rounded manner.

The Surge Format

Check out the Surge format. Not only do we work muscle groups from big to small for a safe and effective workout, but we alternate pushing and pulling movements to create a well-balanced program to increase daily function and maximize results.

Legs – Pushing and Pulling (squats, deadlifts, lunges)

Chest – Pushing (pushups, chest presses)

Back & Butt – Pulling (back row, back fly)

Triceps – Pushing (tricep extensions, kickbacks)

Biceps – Pulling (bicep curl)

Shoulders – Pushing and Pulling (lateral raise, upright row)

Abs - Pushing and Pulling (hip lifts, crunches)


By alternating pushing and pulling weight training tracks, Surge offers a holistic approach to strength training and fitness. By working all major muscle groups and preventing imbalances, you can achieve a well-rounded physique while also enhancing your performance, daily function and strength gains. So why not give Surge a try in for your next workout and experience the transformative power of a well-rounded, safe and effective weight training workout.  

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