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Exercise 1689 · REF wXvUZC8

Push And Pull Bodyweight exercise animation

Push And Pull Bodyweight

Category
Chest
Equipment
Body Weight
Target
Pectorals

Alternating a push against the floor with a pulling motion in the same set trains opposing muscle groups back to back, which keeps the heart rate elevated and works chest, triceps, back, and biceps without a break between them. More of a conditioning superset than an isolated strength move.

How to Do the Push And Pull Bodyweight

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
  2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
  3. Push through your palms to extend your arms and return to the starting position.
  4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
  5. Push through your palms to extend your arms and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Push And Pull Bodyweight primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Deltoids.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Push And Pull Bodyweight work?
The Push And Pull Bodyweight primarily targets the pectorals, with the triceps and deltoids assisting.
What equipment do I need for the Push And Pull Bodyweight?
The Push And Pull Bodyweight is done with no equipment — just body weight.
What's a good alternative to the Push And Pull Bodyweight?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.