How to do the Push And Pull Bodyweight
Push And Pull Bodyweight is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Deltoids.
Push And Pull Bodyweight demonstration · © GymiaFit
Push And Pull Bodyweight at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Deltoids
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push And Pull Bodyweight step by step
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- 2Lower your chest towards the ground by bending your elbows, keeping your body straight.
- 3Push through your palms to extend your arms and return to the starting position.
- 4From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
- 5Push through your palms to extend your arms and return to the starting position.
- 6Repeat for the desired number of repetitions.
Push And Pull Bodyweight — questions
What muscles does the Push And Pull Bodyweight work?
The Push And Pull Bodyweight primarily targets the Pectorals. It also recruits the Triceps, Deltoids as secondary movers.
What equipment do I need for the Push And Pull Bodyweight?
None — the Push And Pull Bodyweight uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push And Pull Bodyweight suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push And Pull Bodyweight?
Chest And Front Of Shoulder Stretch, Dynamic Chest Stretch (male), Shoulder Tap Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push And Pull Bodyweight demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.