Push and Pull

A simplified way to consider your opposing muscle groups is by organizing them into groups based on location. The muscles located on the front of your body are responsible for one action, whereas the muscles on the back of your body are responsible for the opposite reaction. For example, your chest muscles are active during the bench press exercise, which is a pushing action. The opposite muscles, your back muscles, are active during the upright row exercise, which is a pulling action.

Actions and Contractions

The actions that your muscles perform are identified by the type of contraction. A concentric muscle contraction shortens the muscle, while an eccentric contraction lengthens the muscle. When performing bicep curls the bicep muscle is the agonist muscle; the curling phase would be the concentric action. The triceps would act as the antagonist; the eccentric phase would be during the return to the starting position.

Balancing the Opposition

Strength imbalances between opposing muscle groups can lead to injuries. Most injuries are caused by the weaker muscle not being able to withstand an equal and opposite force. Other injuries may occur because of overstretching – the weaker muscle group stretches to compensate for increased shortening in the opposing muscle group. In order to avoid injury, train both sets of muscle groups equally.

Circuit of Resistance

The Centers for Disease Control and Prevention recommends completing a minimum of two days of resistance training per week. Your resistance training workout should include eight to 10 exercises that strengthen the major muscle groups of your body with eight to 12 repetitions for two to three sets. An example of a balanced circuit training session would include the following: the bench press and seated row for your chest and upper back, bicep curls and triceps extensions for your arms, hamstring curls and quad extensions for your legs, abdominal curls and superman extensions for your core and lower back.