Push/Pull Ratio

|Pain-Free Shoulder Push/Pull Training Ratios|

3:1 Pull : Push
2:1 Horizontal pull : Vertical pull

Here is an example of how I program push / pull paterns in an effort to keep my shoulders safe and healthy.
1. Flat BB Bench Press
2. Dual Handle Low Cable Row
3. Tall Kneeling Cable Face Pull
4. Wide Grip Lat Pulldown

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