One Year of the Push/Pull Machine

It's been one year today since I got the push/pull machine. Over the past year it has been used and abused extensively, and it will continue to take a licking. It's one tough bastard that has been a game changer for me.

Since getting the machine, I've learned a few things about the push and the pull, and a few ideas about it have also been reinforced. I've learned how to coach it better and have found what works and what doesn't for certain people. I quickly came to realize a single exercise won't improve your push/pull performance. There are a few factors that will determine your success.

First and foremost, practice. Practice the footwork, learn how to push properly and pull properly, and learn how to utilize your body. Of course finding a machine to practice this is difficult, but there are ways you can simulate it. For the pull, any cable column with heavy enough resistance (I suggest anything over 100 lbs or the equivalent to 100 lbs) can be used. Just make sure there's enough room to operate within. You can even use resistance bands or tubing to simulate the pull.

For the push, it's best to have a partner so you can practice the footwork and focus on constantly pushing forward. If you can't do that, something I've been playing around with is to use a corner of a wall (corner going out), or even a metal pole, and practice your technique. It's not ideal, but it's better than nothing.

If you do have the machine, focus on technique and control first, don't worry about speed. Only when you learn control can you focus on speed.

Second, get stronger. Don't focus only on chest and arms, focus on total body strength: upper body (both pushing and pulling movements), core, and lower body. I would argue lower body strength and core strength/stability is more important to develop than upper body strength (although it's still good to have upper body strength). Tackling the machine is a whole body affair and you can't rely on upper body alone. I have clients who can barely do a floor push-up, and they still perform well enough on the push because they learn how to utilize their legs and their entire body to push.

Third, improve your conditioning and pacing skills. In some cases, strength is not the issue, nor technique. The issue is conditioning and/or pacing.

If it's conditioning, you need to learn how to push your limits and be comfortable with discomfort. If conditioning is not up to par, then you won't be able to use your strength on the machine.

If pacing is the issue, you need to learn not to lay it out all on the line at the beginning. You need to learn how to hold back at the start and spread out your energy levels. It's no good wasting all your fuel at the beginning and run on reserves at the end. There's just nothing left and you will suffer.

Remember to keep those points in mind when it comes to improving your push/pull performance. It's not a single factor that will make you better.