Push, Pull, and Upper-Body Technique

ISSA CPT Study Guide Exam

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1 Exam Map and Applied Science

ISSA CPT Exam Format and Blueprint Functional Anatomy and Biomechanics Muscle Actions and Planes of Motion Energy Systems and Physiology Cardiorespiratory Systems and Training Adaptations

2 Nutrition and Assessment

Nutrition: Macros and Hydration Supplements and Special-Population Nutrition Client Consultation and Goal Setting Fitness Assessments and Screening Movement Screens and Posture

3 Program Design

Program Design Principles and Periodization Resistance Training Variables Cardio Programming and Zones Flexibility, Mobility, and Recovery Special Populations Program Modifications

4 Exercise Technique

Squat, Hinge, and Lower-Body Technique Push, Pull, and Upper-Body Technique Core, Balance, and Stability Training Cueing, Spotting, and Error Correction Progressive Overload and Regression

5 Professional Practice and Exam Day

Scope, Ethics, and Professional Responsibility Business, Liability, and Client Records Behavior Change and Adherence ISSA CPT Exam Strategy and Review

Push, Pull, and Upper-Body Technique

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Horizontal push (bench press): scapular retraction on bench, feet planted, bar to mid-chest, 45° elbow angle.

Vertical push (overhead press): ribs down, glutes tight, bar path over mid-foot; avoid excessive lumbar extension.

Horizontal pull (row): pull to lower ribs/hip, squeeze scapulae, neutral spine.

Vertical pull (pull-up/lat pulldown): initiate with depression/downward rotation of scapula, chest up.

Balance weekly push:pull ratio (~1:1 or more pulling) to counter desk posture.

Last updated: September 2026

Quick Answer: Push patterns: stable scapula, full ROM without shoulder pain. Pull patterns: lead with scapula, elbows track. Balance pressing with rowing volume. Spot bench at bar center; never under uneven load.

Push, Pull, and Upper-Body Technique

Upper-body coaching dominates gym floor time. NCCPT items show form breakdown photos in prose and ask for best cue or spotting action.

Horizontal Push: Bench Press

Step Detail
Setup Eyes under bar, feet flat, glutes on bench
Grip Slightly wider than shoulders
Unrack Straight arms, bar over shoulders
Descent Bar to mid-chest/nipple line, elbows ~45°
Press Drive feet, squeeze glutes, press up

Spotting: hands near center of bar, assist on sticking point, communicate rep count.

Vertical Push: Overhead Press

Stand with bar at front rack or clean grip. Brace core, squeeze glutes , press bar vertically clearing face, lock overhead with biceps by ears. Avoid excessive rib flare (lumbar extension compensation).

Clients with impingement history: landmine press, dumbbell neutral grip.

Horizontal Pull: Bent-Over Row

Hinge torso ~45°, neutral spine, pull bar/dumbbells to lower ribs/upper abdomen, retract scapulae at finish. Avoid shrugging into upper traps dominant pull.

Vertical Pull: Pull-Up / Pulldown

Depress scapula first ("put shoulders in back pockets"), then flex elbows, chest toward bar. Avoid behind-neck pulldown —anterior shoulder stress.

Regression: band-assisted pull-up, lat pulldown light load.

Push/Pull Balance

Desk workers often need 2:1 pull:push volume temporarily to address upper crossed posture—face pulls, rows, rear delt work.

Dumbbell vs Barbell

Dumbbells allow neutral grip and independent arm path—shoulder-friendly for some clients. Barbells permit heavier systemic loading.

Worked Scenario: Bench Elbow Flare

Client elbows at 90° abduction, shoulder pain. Cue "bend the bar" or elbows 45° , reduce load, add face pulls 2×15. If pain persists, refer to physical therapist.

Exam Traps

Trap: Pulling bar behind neck on pulldown—choose front pulldown answers.

Trap: Spotter gripping one side of bar only—uneven force dangerous.

Trap: Overhead press with arched low back and ribs flared—cue core/glute brace.

ISSA Upper-Body Pattern Map

Push H Push V Pull H Pull V
Bench OHP Row Pull-up
Push-up Landmine Cable row Pulldown

Technique instruction is active coaching —demonstrate, observe, cue, correct, confirm.