Direct answer: The training of female superiors can combine pulls, paddles and push movements as assessed. It complements the work of legs and helps to develop force throughout the body. Selection depends on your goals, experience and equipment.
Choose complementary patterns
Pulled and pulled are ways to organize work for back and arms. Pushing exercises contemplate other functions and muscle groups. The chip should avoid an extensive list of very similar variations while leaving relevant movements without work.
Adapting appliances and load
Adjust seat, footprint and supports before starting. On rowing, observe if the load requires a swing that changes the task; on pushing exercises, maintain a trajectory that controls. If there is pain in the shoulder or other joint, stop the provocative movement and seek guidance.
Match with Leg Week
The division can dedicate a session to the superiors or distribute them in full-body training. The program should fit in the actual number of days available. Avoid omitting all these sessions because a leg training takes longer than expected.
What to record and discuss
- List moves to pull and push in the week.
- Adjust supports and load for your execution.
- Register absences of senior sessions to review the division.
Questions about this topic
Training arms is gonna change my body all of a sudden?
Can I do superiors and glutes on the same day?
References and further reading
Educational content. Examples need adaptation to your experience, routine and health context.