Many gym goers fall victim to working the mirror muscles -- those muscles they see readily in their image -- and neglecting the ones they don't see. This is especially true when it comes to the upper body -- people, often men, overwork the chest and biceps at the expense of the back. To maximize your weight workout, though, you need to address all the major muscles in your body. Emphasizing both push and pull exercises helps you work opposing muscle groups to create a balanced and functional physique.
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Pushing and Pulling
Upper-body push exercises generally use the muscles of the chest, front of the shoulders and backs of the arms. These exercises work your muscles as you extend the elbow joint. Examples of push exercises include the bench press and pushups. Upper-body pull exercises target the muscles of the back, back of the shoulders and biceps. The muscles work as you pull weight toward your body -- as in a row or pullup. Incorporate both types of exercise in your weekly routine, either as a total upper-body session or as a split session with one day's workout focusing on pulling movements another focusing on pushing movements.