The document outlines various vertical pull and push exercises that are essential for upper body strength and muscle engagement. It includes specific exercises like archer pull-ups, dumbbell z press, and chin-ups, detailing their benefits and targeted muscle groups. The importance of correct posture, muscle activation, and exercise variations for effective training are highlighted.

1. VERTICAL PULL AND PUSH
EXERCISE
UPPER BODY

2. Vertical pull exercises are the cornerstone of a balanced
workout regimen that fortifies your upper body against
everyday strains. They help correct posture by retraction of
shoulder blades and activate the mighty latissimus dorsi – the
broadest muscle in your back responsible for arm movements
such as adduction, extension, and internal rotation.
VERTICAL PULL

3. 1. ARCHER PULL-UP
The Archer Pull-up is a challenging
vertical pull
exercise that specifically targets t
he back and lats
. This exercise involves pulling your
body up towards one side while
keeping the opposite arm straight
and extended, creating an external
rotation at the shoulder joint.

4. 2. CORN COB (SIDE TO SIDE) PULL-
UP
The Corn Cob (Side to Side) Pull-up is a
targeted
exercise that engages the back and l
ats
. By pulling the body up to one side
and then the other, this movement
helps improve strength and muscle
definition in these areas.

5. 3. CHIN-UP
Moving on from the lateral movement
of the Corn Cob (Side to Side) Pull-up,
let’s focus on the classic and powerful
Chin-Up. This exercise is a staple for
building upper body strength and
targeting the lats and biceps.

6. 4. BAND KNELLING LAT PULLDOWN
The Band Kneeling Lat Pulldown is
a beneficial
exercise for strengthening the l
ats
and back muscles. By utilizing a
resistance band attached to an
overhead structure while
kneeling, individuals can
effectively engage their upper

7. vertical push exercises can be performed with
barbells and even machines, dumbbells offer
several advantages, such as increased range of
motion and improved muscle symmetry.
VERTICAL PUSH EXERCISE

8. 1.DUMBBELL Z PRESS
T H E D U M B B E L L Z P R E S S
( Z Y D R U N A S P R E S S ) I S A
F U N C T I O N A L A N D V E R Y
C H A L L E N G I N G
O V E R H E A D P R E S S I N G
E X E R C I S E T H AT I S D O N E
W H I L E S I T T I N G O N T H E
F L O O R .

9. 2. ARNOLD PRESS
N A M E D A F T E R T H E L E G E N D A R Y
B O D Y B U I L D E R A R N O L D
S C H WA R Z E N E G G E R , T H E
A R N O L D P R E S S I S A N
E X C E L L E N T E X E R C I S E F O R
S C U L P T I N G S H O U L D E R S A N D
C A N B E I N C O R P O R AT E D I N T O A
s h o u l d e r a n d b i c e p w o r k o u t
p r o g r a m t o b u i l d m a s s i v e a r m s .

10. 3. DUMBBELL OVERHEAD PRESS (DB
OHP)
D U M B B E L L O V E R H E A D P R E S S I S
A N E X C E L L E N T E X E R C I S E T H AT
E L I C I T S S U P E R I O R M U S C L E
G R O W T H A N D S T R E N G T H W H I L E
H E L P I N G D E V E L O P W E L L
R O U N D E D, A N D A E S T H E T I C A L L Y
P L E A S I N G S H O U L D E R S . I N
A D D I T I O N T O G R O W I N G T H E
S H O U L D E R S , T H E U P P E R C H E S T
A N D T H E T R I C E P S A L S O G E T A
W O R K O U T.

11. 4.BARBELL OVERHEAD PRESS (BB OHP)
OR MILITARY PRESS
T H E M O S T L O A D I N T E N S I V E V E R T I C A L P U S H I N G
E X E R C I S E T H AT I S AT T H E D I S P O S A L O F T H E
L I F T E R ’ S A R S E N A L .

12. 5. PUSH PRESS &/OR SNATCH
P U S H P R E S S I S A VA R I AT I O N O F O V E R H E A D P R E S S B U T
I N V O L V E S T H E L O W E R B O D Y T O E N H A N C E T H E
S H O U L D E R S A B I L I T Y T O P R E S S . T H E Q U A D S A N D G L U T E
A R E B R O U G H T I N T O T H E F O R AY B Y H E L P I N G T O D R I V E
T H E B A R O V E R H E A D T O I N C R E A S E S I Z E A N D S T R E N G T H .

13. TARGET MUSCLE OF VERTICAL PUSH
AND PULL EXERCISE
F R O N T D E L T O I D S —T h e a n t e r i o r d e l t o i d s a r e t h e
p r i m a r y m o v e r s i n t h i s e x e r c i s e , p r o v i d i n g t h e m a i n
d r i v i n g f o r c e a n d b e i n g a c t i v a t e d o v e r 3 0 % m o r e
c o m p a r e d t o o t h e r v e r t i c a l p r e s s i n g m o v e m e n t s l i k e
t h e b e n c h p r e s s .
R E A R A N D S I D E D E L T S — W h i l e t h e s e m u s c l e s a r e
a c t i v e i n t h e e x e r c i s e , t h e y p r i m a r i l y a c t a s s t a b i l i z e r s
f o r t h e f r o n t d e l t s i n t h e e x e r c i s e .

14. TARGET MUSCLE OF VERTICAL PUSH
AND PULL EXERCISE

15. TARGET MUSCLE OF VERTICAL PUSH
AND PULL EXERCISE
T R I C E P S —T h e t r i c e p s f u n c t i o n t o e x t e n d t h e e l b o w s
d u r i n g p r e s s i n g a n d a s s i s t i n t h e l o c k o u t , m a k i n g t h i s
c o m p o u n d m o v e m e n t b e n e fi c i a l f o r i n d i v i d u a l s w i t h
p o o r t r i c e p g e n e t i c s t o o v e r c o m e t h e i r g e n e t i c
l i m i t a t i o n s .
P E C S — P e c s p l a y a r e d u c e d r o l e i n t h e s h o u l d e r p r e s s
b y h e l p i n g t o r o t a t e a n d a b d u c t t h e a r m s .

16. TARGET MUSCLE OF VERTICAL PUSH
AND PULL EXERCISE

17. THANK YOU!!!