Push and Pull Bodyweight
Build functional upper-body endurance with this bodyweight circuit combining pushing and pulling movements.
- Movement
- Compound
- Force
- Push
- Per set
- 3 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Push and Pull Bodyweight
Description
This is a simple bodyweight exercise that involves pushing and pulling movements to engage multiple muscle groups.
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How to do Push and Pull Bodyweight
- 01Setup
Start in a push-up position with hands shoulder-width apart and body in a straight line from head to heels.
- 02
Perform a push-up by lowering your chest to the floor and pressing back up explosively.
- 03
At the top, shift into a pulling movement by rowing one arm up toward your hip while balancing on the other arm.
- 04
Return to the push-up position and repeat, alternating the rowing arm each rep.
Tips
- Widen your feet for better balance during the single-arm row portion.
- Keep your core tight throughout to prevent hip rotation during the pulling phase.
- Focus on smooth transitions between push and pull to maintain rhythm and heart rate.
Common mistakes
- Sagging hips during the push-up phase strains the lower back; maintain a rigid plank throughout.
- Rushing through transitions reduces muscle engagement; be deliberate with each push and pull.
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Is Push and Pull Bodyweight good for beginners?
Push and Pull Bodyweight is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push and Pull Bodyweight?
You need Body weight to perform Push and Pull Bodyweight. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push and Pull Bodyweight?
Widen your feet for better balance during the single-arm row portion. Keep your core tight throughout to prevent hip rotation during the pulling phase. Focus on smooth transitions between push and pull to maintain rhythm and heart rate.
What are common mistakes when doing Push and Pull Bodyweight?
Sagging hips during the push-up phase strains the lower back; maintain a rigid plank throughout. Rushing through transitions reduces muscle engagement; be deliberate with each push and pull.
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Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store