Push-Up Pull
Push-Up Pull Exercise Description
Push-up Pull is a bodyweight horizontal press that emphasizes “pulling” yourself toward the floor on the descent, then powerfully pressing away on the ascent. It primarily trains the pectoralis major, triceps brachii, and anterior deltoids, with the serratus anterior and scapular stabilizers guiding shoulder blade motion. The intentional pull cue engages the lats and promotes controlled scapular retraction on the way down, followed by strong protraction at the top. Performed in a rigid plank, it also challenges the trunk to maintain a neutral spine and stable ribcage. Use smooth, full-range reps with precise shoulder and elbow alignment to keep tension in the chest while protecting the shoulders.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Medial Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Latissimus Dorsi, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Front Shoulder, Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Push-Up Pull Exercise
‘- Set up in a high plank: hands under or just outside shoulder-width, wrists stacked beneath shoulders, fingers spread and gripping the floor.
– Form a straight line from head to heels; brace the abdomen, squeeze glutes, and keep ribs stacked over the pelvis.
– Create torque by lightly “screwing” hands into the floor (external rotation) without moving them; gently draw hands toward your feet to engage lats.
– Inhale and “pull” your chest toward the floor by bending elbows so they track roughly 30–45 degrees from the torso; keep neck neutral.
– Allow shoulder blades to retract and depress smoothly as you lower until the chest is just above the floor without losing plank alignment.
– Exhale and press the floor away, extending the elbows; finish with a controlled reach through the shoulder blades (slight protraction) without shrugging.
– Throughout, keep forearms vertical, avoid flaring elbows excessively, and prevent hips from sagging or piking.
– Pause briefly to re-establish full-body tension before the next rep; move smoothly with no bouncing.
Push-Up Pull Tips
‘- Place hands under or just outside shoulder-width with wrists stacked beneath shoulders, fingers spread and gripping the floor.
– Maintain a straight line from head to heels; brace the abdomen, squeeze glutes, and keep ribs stacked over the pelvis.
– Create torque by lightly “screwing” your hands into the floor (external rotation) without letting them move.
– Gently draw your hands toward your feet to engage the lats and reinforce the pulling action on the descent.
– Inhale as you “pull” your chest toward the floor, keeping the neck neutral and elbows tracking roughly 30–45 degrees from the torso.
– Allow the shoulder blades to retract and depress smoothly as you lower until the chest is just above the floor without losing plank alignment.
– Keep forearms vertical and avoid flaring the elbows excessively during both lowering and pressing.
– Exhale as you press the floor away, extending the elbows and finishing with a controlled reach through the shoulder blades (slight protraction) without shrugging.
– Prevent the hips from sagging or piking so the trunk maintains a neutral spine and stable ribcage.
– Pause briefly between reps to re-establish full-body tension and move smoothly with no bouncing.
Push-Up Pull Beginner Introduction
Push-up Pull is a bodyweight pushing drill performed in a strong, straight-bodied plank position. Instead of simply dropping down and pressing up, the lowering phase feels like using the back and shoulders to draw the torso toward the ground, followed by an explosive drive away from the floor. This pairing of a controlled “pull” down and powerful push up makes it a focused chest and triceps exercise, with major help from the front shoulders and the muscles along the sides of the rib cage.
Because the body remains plank-straight from head to heels, the core, glutes, and upper back stay highly involved, supporting a steady spine and quiet, stable midsection throughout each repetition. The shoulder blades glide smoothly toward each other as the body lowers, then separate slightly at the top, so the movement also reinforces coordinated shoulder motion. With deliberate pacing and attention to body alignment, the Push-up Pull becomes a precise, full-range upper-body challenge that emphasizes control as much as strength.