Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
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.
How to Do Push-up Pull
- 1Setup
Get into a push-up position with a wide foot stance for stability. Hands should be shoulder-width apart.
- 2
Perform a full push-up, lowering your chest to the floor and pressing back up with control.
- 3
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.
- 4
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.
Variations
Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
Knuckle Push-Up
Elevate your push-up game with knuckle push-ups. Strengthen your chest, triceps, and shoulders while building robust wrists and forearms.
Related Exercises
Push and Pull Bodyweight
Build functional upper-body endurance with this bodyweight circuit combining pushing and pulling movements.
Lateral Walk Push-up
Combine strength and cardio with the Lateral Walk Push-up. This dynamic exercise targets your chest, shoulders, and core, enhancing stability and
Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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