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Push-Up Pull

Step by step instructions, muscle activation and variants for the Push-Up Pull.

MediumMiddle chest

About this exercise

Push-Up Pull is a bodyweight compound exercise combining a standard push-up with an alternating single-arm rowing pull to work the chest and upper back in one continuous movement. It challenges pressing and pulling strength simultaneously while demanding core stability.

How to Perform

  • Begin in a high plank position with hands slightly wider than shoulder-width and body in a straight line
  • Lower your chest toward the floor in a controlled push-up
  • Press back up to the starting plank position
  • Keeping the core tight and hips level, pull one hand back toward your hip in a rowing motion while balancing on the opposite hand
  • Return the hand to the floor and alternate the pulling hand each repetition

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersMiddle back

About the Push-Up Pull

The Push-Up Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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