Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Push-up Pull
Description
A push-up pull is a compound exercise that targets the chest, shoulders, and arms. The exercise involves a standard push-up followed by a unilateral row. It improves upper body strength and stability.
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How to do Push-up Pull
- 01Setup
Get into a push-up position with a wide foot stance for stability. Hands should be shoulder-width apart.
- 02
Perform a full push-up, lowering your chest to the floor and pressing back up with control.
- 03
At the top of the push-up, shift your weight to one arm and pull the opposite hand toward your hip in a rowing motion.
- 04
Return the hand to the floor and repeat the push-up followed by a row on the opposite side.
Tips
- Keep your hips level throughout — resist the urge to rotate during the pulling phase.
- Squeeze your shoulder blade at the top of each row for maximum back engagement.
- Start on your knees if the full version is too challenging for maintaining proper form.
Common mistakes
- Rotating the torso excessively during the row reduces core engagement; fight to keep hips square.
- Skipping the full push-up range of motion limits chest development; touch your chest to the floor each rep.
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Is Push-up Pull good for beginners?
Push-up Pull is rated advanced. 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-up Pull?
You need Body weight to perform Push-up Pull. 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-up Pull?
Keep your hips level throughout — resist the urge to rotate during the pulling phase. Squeeze your shoulder blade at the top of each row for maximum back engagement. Start on your knees if the full version is too challenging for maintaining proper form.
What are common mistakes when doing Push-up Pull?
Rotating the torso excessively during the row reduces core engagement; fight to keep hips square. Skipping the full push-up range of motion limits chest development; touch your chest to the floor each rep.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store