Can anyone point me to a resource that clearly defines, with numerous examples, what makes an exercise a horizontal push/pull & vertical push/pull.
Alwyn Cosgrove kindly gave a definition on another site but I still need further clarification and I feel it would help if I could see a decent list of exercises for various body parts.
Any advice/comments/pointers in the right direction would be appreciated.
If it helps, I’m looking at Chad’s ABBH program where there is a requirement for 10 chest & back exercises requiring a variation on the above and I can’t think of that many
i think horizontal/vertical is a generalization. because most people exclusively do bench and chins someone decided to address the problem through the h/v paradigm. the solution was to overhead press as much as chin, and bentover row as much as bench. but what if another equation is brought into the mix…like dips. are dips vertical? will doing chins balance dips? they’re both vertical, right?
using only the h/v paradigm can cause problems because of it’s lack of specificity.
to specify, i say that for every move, do the opposite [obviously, chins will not balance dips (think of lats)]. ex: upright rows for dips, overhead press for chins, bench for bentover rows.
now, lets say you do 10 degree incline bench press with the bar touching nipples. the opposite would then be 10 degree decline bentover row with the bar pulled to nipples (thus satisfying the h/v necessity).
Ian King has stated that it is optimal to be able to pull as much as you can push.
don’t worry about this vertical/horizontal stuff too much…
and why are you saying that the ABB program requires 10 different vertical/horizontal exercises?..aren’t you confused?..
i did the program some time ago when i was bodybuilding and i only used bench/rows and militaries/chins…
[quote]flying scotsman wrote:
If it helps, I’m looking at Chad’s ABBH program where there is a requirement for 10 chest & back exercises requiring a variation on the above and I can’t think of that many :)[/quote]
I think you’re a little confused with the program… it’s 10 sets of 3 for 1 single chest/ back exercise. ie. you pick an exercise for each, then stick with it. The example given is bench press/ bent over row.
On a vertical day you would do 10 sets of chinups and dips, you don’t change exercises between sets.
The horizontal/ vertical clarification is just if you wish to substitute exercises. So for horizontal day, instead of doing bb row, you could do seated row, or t-bar row etc
