The push and pull bodyweight exercise is a variation of the push-up that emphasizes both the pushing and pulling phases of the movement, targeting the pectorals, triceps, and deltoids.
Quick Facts
How to Do Push And Pull Bodyweight
Follow these step-by-step instructions to perform Push And Pull Bodyweight with proper form and technique.
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping your body straight.
- Push through your palms to extend your arms and return to the starting position.
- From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Push And Pull Bodyweight targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Push And Pull Bodyweight
Incorporating Push And Pull Bodyweight into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Push And Pull Bodyweight directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Deltoids, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Push And Pull Bodyweight build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Push And Pull Bodyweight safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Push And Pull Bodyweight, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Push And Pull Bodyweight, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.