Many exercises can be complex, meaning they have a lot of different components, or can be extremely challenging. However, a strength complex isn’t as complex as it seems, and Ethan Palmer and Max Mellor from E&M Athletics demonstrated a push-pull strength complex that will give you a great upper-body workout.
Palmer explained the positive impact of incorporating a strength complex into your workout routine.
“The value to those complexes is individually, the exercises are great, but when combined in the appropriate order, you can maximize your efficiency and results in the gym,” Palmer said.
He added that the push-pull exercises complement each other, which improves the quality of the workout.
“You do a pressing movement, you do a pulling movement. One complements the other,” he said.
The first exercise in the complex is an incline dumbbell press. For the press, Palmer demonstrated that you will lie down on the bench with your back elevated slightly, supported by the incline on the bench. From there, your legs are spread apart on each side of the bench with your feet pressed into the ground.
With two dumbbells in hand, you start with the dumbbells resting on each side of your chest, then push up toward the ceiling until both arms are fully extended.
The second exercise, also involving dumbbells, is a row. Also using the bench, or any elevated surface, you will stand at roughly a 45-degree angle with one hand holding you up on the elevated surface or bench. The other hand will be holding a dumbbell, and the opposite foot will be in front. From there, Mellor demonstrated that you row up from the side of your hip, and then back down fully.
The third exercise in the complex involves an isometric hold pushup. Lying in the pushup position, you will push up from the ground, but when coming back down, there will be a three-second pause before going back up for the next repetition.
“You’re doing a pushup with an elongated stretch position at the bottom to make it harder,” Palmer said. “If you can’t do that pushup on your feet, go to your knees.”
Last but not least, a banded pull apart rounds out the complex. Standing upright with a thin band, you will grab each side of the band with your hands, extending outward and then back in.
Palmer said this set of exercises can make working out more enjoyable and help you get through a quick routine.
“It’s a good way to get in and out as quickly as possible, or make your lifts a little more entertaining.” Palmer said. “To do things in combination can elicit a little more of exciting results.”