Push-Up Pull
Push-Up Pull: Push-ups with a row! Upper body strength & stability. Targets chest, triceps, shoulders, & back. Challenging & effective.
The Push-Up Pull is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Push-Up Pull Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Push-Up Pull Variations and Alternatives
How to do the Push-Up Pull
Begin in a standard push-up position with your hands shoulder-width apart, arms fully extended, and feet together so your body forms a straight line from head to heels.
Engage your core and glutes to maintain a rigid body position.
Lower your body towards the floor by bending your elbows, keeping them close to your body.
Push through your palms to raise your body back to the starting position.
Once at the top, pull one elbow back, squeezing your shoulder blades together to engage your upper back, like a one-arm row motion without weight. Keep the opposite arm straight.
Return the pulled arm to the push-up position and perform another push-up.
After completing the push-up, perform the pull motion with the opposite arm.
Continue to alternate the pulling arm with each push-up repetition.
This exercise not only targets the chest, triceps, and shoulders, like a standard push-up, but also incorporates the upper back muscles due to the pulling motion at the top of the movement. It's a challenging variation that enhances upper body strength and stability.
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Push-Up Pull FAQs
What muscles does the Push-Up Pull work?
The Push-Up Pull mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up Pull?
None. The Push-Up Pull is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Push-Up Pull go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Pull variations and alternatives?
Similar exercises include the Archer Push-Up, Aztec Push-Up, Bear Push-Up and Body Up.
Training calculators
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