Push-Up Pull - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Archer Push-up

Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders

Archer Push-Up

Bodyweight · Hard
Upper chestMiddle chestTricepsCoreFront shoulders