Chest Exercise · Body Weight
Push And Pull Bodyweight
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.
Go to the movement steps- Category
- Chest
- Equipment
- Body Weight
- Target
- Pectorals
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Push And Pull Bodyweight
- Assume a push-up stance, hands slightly wider than shoulder-width, body forming a straight line.
- Bend your elbows to bring your chest toward the floor, keeping the body straight.
- Press through your palms to straighten your arms and come back to the start.
- From that push-up position, again bend your elbows to draw your chest toward the floor, keeping the body straight.
- Push through your palms once more to extend your arms and return to the start.
- Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Push And Pull Bodyweight mainly targets your Pectorals, with your Triceps helping support the movement, along with your Deltoids.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Push And Pull Bodyweight work?
- The Push And Pull Bodyweight mainly works your pectorals. It also helps strengthen your triceps and deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Push And Pull Bodyweight?
- You do the Push And Pull Bodyweight with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Push And Pull Bodyweight?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Push And Pull Bodyweight?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.