Climbers know how to pull hard—and that’s about it. Except for mantle moves, rock climbing rarely utilizes the big pushing muscles of the upper body, such as the triceps, the pectoralis major (the chest), the serratus anterior (your sides, under the armpit), the anterior deltoid (the front of the shoulder), and the upper trapezius (the upper back). Over time this can lead to a significant muscular imbalance, an increased risk of overuse injuries, and limitations in overall performance.
“A good [muscular] balance definitely helps you to be more efficient and powerful in your climbing,” says Steven Low, a climber, former gymnast, and the author of