What is the ideal push-pull ratio?

A ratio of 1:1 or slight pull emphasis (1:1.1) for horizontal movements (bench press vs. barbell row) and vertical movements (overhead press vs. lat pulldown) is associated with shoulder health.

What happens with high push dominance?

A push-dominant imbalance (push much stronger than pull) is associated with protracted scapulae, internal rotation of the shoulders, and increased risk of shoulder impingement and rotator cuff injury.

How many rows per bench press session?

A practical guideline is to perform equal or slightly more pulling sets than pushing sets in a training week. Many coaches recommend a 1:1.5 push-to-pull ratio in programming for shoulder longevity.

Push-Pull Ratio Calculator

Calculate your upper body push-to-pull strength ratio across horizontal and vertical planes to assess shoulder health and guide programming balance.

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Frequently Asked Questions

What is the ideal push-pull ratio?

What happens with high push dominance?

How many rows per bench press session?