Push-up Pull Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Push-up Row, Push-up with Rotation
Visualised Target Muscle Groups
Front
Back
How to: Push-up Pull
- Start in a plank position with hands shoulder-width apart.
- Lower your body towards the ground while maintaining a straight line.
- As you push back up, row one arm to your side, keeping your elbow close.
- Alternate sides with each rep while maintaining form.
Common Mistakes
- Letting hips sag or rise too high.
- Flared elbows away from the body.
- Not fully extending arms at the top.
Modifications
- Perform on knees for a reduced load.
- Use an elevated surface for a less intense angle.
Tips
- Keep your core engaged throughout the movement.
- Maintain a straight line from head to heels.
- Focus on controlled movements rather than speed.
Push-up Pull Alternatives
Tags
push-up
chest
strength
upper body
core
bodyweight