Push and Pull Bodyweight Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Latissimus Dorsi, Deltoid Anterior
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bodyweight Push/Pull
Visualised Target Muscle Groups
Front
Back
How to: Push and Pull Bodyweight
- Start in a high plank position with your hands under your shoulders.
- Lower your body into a push-up while pulling your elbows close to your body.
- Push back up to the plank and then perform a pull motion by bringing your elbows towards your body.
- Alternately push up and pull in for the desired repetitions.
Common Mistakes
- Overarching the back.
- Not keeping elbows close to the body.
Modifications
- Perform on knees to decrease intensity.
- Use a wall for support if necessary.
Tips
- Engage your core for better stability.
- Keep your movements controlled to prevent injury.
Push and Pull Bodyweight Alternatives
Tags
chest
bodyweight
push
pull
aerobic
strength
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