Best Push Pull Ratio for Your Training Program | Dr. Andy Galpin
In a Nutshell
The ideal push-to-pull training ratio is 1:1 at minimum, though a 2:1 pull-to-push ratio serves as an effective coaching strategy to counter people's natural tendency to skip pulling movements. Limb length differences—not training imbalances—explain why individuals have natural advantages in pressing versus pulling exercises, with shorter arms favoring pressing and longer arms favoring pulling. True asymmetries requiring correction are rare; most apparent imbalances stem from biomechanics rather than training deficits.
These notes were generated by AI and may contain inaccuracies.
Pushing exercises move weight away from the body, including push-ups, bench press, squats, and leg press. Pulling exercises bring weight closer to the body or bring the body closer to the implement, including bent rows, biceps curls, Romanian deadlifts, and pull-ups.
The classic stigma of pushing versus pulling leads many people to overemphasize pressing movements. This creates anterior injuries because shoulders roll forward from lack of symmetry front to back. The pulling muscles, which cannot be seen in the mirror, are called the posterior chain.
Good coaches recommend a minimum 1:1 push-to-pull ratio, but many recommend 2:1 (two pulling exercises for every one pressing exercise). While there's no real evidence supporting the 2:1 ratio, it serves as an effective coaching tool because most people skip pulling exercises when short on time or tired, while ensuring they complete pressing movements.
The data shows no evidence for a specific 2:1 pull-to-press ratio. However, based on experience that most people underemphasize pulling movements, the 2:1 ratio works as a coaching tactic to ensure people overemphasize the pulling side. No one has developed shoulder or knee injuries from doing too much pulling, whereas pressing issues are common.
It is not appropriate to expect equal strength or endurance between pressing and pulling movements. Imbalances are not problematic and can be explained by limb lengths. The Vitruvian Man demonstrates that perfect symmetry means wingspan equals height.
A negative -2 measurement means arms are 2 inches shorter than height, creating a large advantage in pressing movements because the weight travels a shorter distance. This explains why some individuals excel at bench press relative to pull-ups, or squats relative to deadlifts.
Athletes with positive measurements (6-10 inches longer arms than height) have significant pulling advantages. Examples include NBA and WNBA players with exceptional wingspans, and Jon Jones whose reach advantage made him difficult to beat in combat sports.
Longer arms allow deadlifters to maintain higher hip positions because hands reach the bar without requiring excessive depth. Shorter arms require going much lower, creating more work in mechanically disadvantaged positions.
Good distance runners have short torsos with high hips. A 5'8" distance runner may wear the same 32-inch jeans as 6'2" Michael Phelps despite height differences. Good swimmers have shorter legs but longer torsos, making limb length differences invisible when seated but obvious when standing.
Limb lengths and lever ratios determine the balance between pressing and pulling performance. These are not functional asymmetries requiring correction in coaching, as they are driven by individual biomechanics rather than training imbalances.
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