# Killer Pushing and Pulling Exercises

- Link: https://brianejohns.com/2023/08/09/killer-pushing-and-pulling-exercises/
- Published: 2023-08-09T11:30:00-04:00
- Author: Brian Johns

I recently decided to switch things up and revamp my lifting [routine](https://brianejohns.com/2012/05/07/blog-bodyweight-exercises/)
for my [400-day challenge](https://brianejohns.com/2023/07/26/400-day-countdown-to-60/).
I wanted to emphasize targeting different muscle groups and improving my martial
arts performance. One of the key changes I made was focusing more on pushing and
pulling movements.

When it comes to pushing exercises, I incorporated a variety of compound movements
such as bench presses, shoulder presses, and push-ups. These exercises help strengthen
my upper body muscles, promote stability, and improve overall pushing strength. 
I aim to improve my body manipulation skills by training these pushing motions. 
See below.

On the other hand, I also integrated several pulling exercises into my routine. 
Pull-ups, rows, and lat pulldowns became essential components of my workouts. Engaging
my back, biceps, and forearms helps improve my posture. Additionally, they contribute
to overall strength gains and enhance my Modern Arnis. See below.

Of course, it’s important not to neglect my lower body, so I’ve included a dedicated
leg day in my routine. This portion of my lifting routine is on hold due to my ongoing
recovery from my hip replacement. Suffice it to say that I will incorporate a leg
routine in the near future.

## But why am I emphasizing pushing and pulling?

Both motions are prevalent in Modern Arnis. For example, one can employ either pushing
or pulling during tapi tapi. Used effectively, one can off-balance an opponent and
gain a positional advantage. Add in superior footwork, and you’ve got something!

An example of a pushing motion is the use of _tulak_.

To see the original video, go [here](https://youtu.be/htjCYwdPYC4).

Note how I coordinate the pushing motion at the same time I step in with my right
foot. This is where you combine upper body strength with strong legs and proper 
footwork.

On the other hand, below is an example of a [pulling technique](https://brianejohns.com/2015/08/05/blog-slap-off-pull-off-in-filipino-martial-arts/)
in Modern Arnis.

See the original video [here](https://youtu.be/fxixfOp-W-I).

Note how I pulled Alex off balance to set up the shot to his head.

The pulling motion is common in martial arts. For example, the “hiki te” is an essential
component of Karate. Hiki Te is a karate term for pulling the hand or arm back after
executing a strike or block. “Hiki” translates to “pulling,” and “te” means “hand.”

The two lifting videos earlier in this article contain most of my pushing and pulling
exercises. I have modified about 40% of the exercises to account for my current 
physical condition and the small number of barbells at the gym.

Pushing and [pulling](https://brianejohns.com/2015/06/30/blog-fix-it-friday-its-a-reach-pull-off/)
constitute a small portion of Modern Arnis that needs improvement but should pay
big dividends. If you know how to time the pushing and pulling with your opponent’s
movement, the Professor would say, “_You got it, baby!_“

Lastly, this is a change from my previous lifting routine, which focused more on
generalized body strength instead of martial arts. Thus far, I have enjoyed this
changeup and look forward to the results during my 400-day challenge!

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