Power Push Aways exercise animation (Männlich)

Power Push Aways

Zielmuskel
Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Synergistenmuskeln
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Body weight
Körperregion
Back, Chest
Typ
Strength

Power Push Aways are a bodyweight strength exercise that simultaneously loads the latissimus dorsi and both heads of the pectoralis major through a pushing and pulling arc. Key synergists include the biceps brachii, brachialis, brachioradialis, rear deltoid, infraspinatus, teres major and minor, serratus anterior, and mid and lower trapezius. The movement builds integrated upper-body pulling and pressing strength without any equipment, making it a practical option for calisthenics-based training.

Power Push Aways: So führst du sie aus

  1. 1Stand facing a fixed horizontal bar set at roughly hip to waist height, or set up rings or a suspension trainer at the same height.
  2. 2Grip the bar with both hands shoulder-width apart, palms facing down, and walk your feet back until your body forms a straight diagonal line from heels to head with arms extended.
  3. 3Brace your core, squeeze your glutes, and keep your body rigid — this position is your starting plank.
  4. 4Initiate the movement by pushing the bar away from your torso while simultaneously hinging slightly at the hips, driving your chest toward the floor in a controlled arc.
  5. 5Allow your elbows to bend naturally and your shoulder blades to protract as you reach the bottom of the arc, feeling a stretch across your lats and chest.
  6. 6Reverse the motion by pulling the bar back toward your hips and pressing your body back up to the starting diagonal, engaging the lats and pecs together through the return arc.
  7. 7At the top, fully extend your arms and re-establish the rigid plank position before beginning the next repetition.
  8. 8Complete the set, then step your feet forward to safely release tension and return to standing.

Technik-Tipps

  • Keep your body in one straight line throughout — any sagging at the hips reduces lat engagement and strains the lower back.
  • Control the descent over 2–3 seconds; the eccentric phase is where the lats and pecs are under peak tension, so do not drop quickly.
  • Let your shoulder blades move freely — full protraction at the bottom and retraction at the top maximizes serratus anterior and mid-trap involvement.
  • Adjust difficulty by changing your foot position: walking feet further from the bar increases the load; stepping closer to it reduces it.
  • Keep your wrists stacked over your knuckles throughout the arc; avoid letting them collapse inward, which shifts stress off the target muscles and onto the joints.

Häufige Fehler

  • Letting the hips sag during the push-away phase: this removes tension from the core and lats and compresses the lumbar spine — maintain full-body rigidity throughout.
  • Using momentum to swing back up rather than pressing through the lats and pecs: momentum shortens the effective range and reduces muscle stimulus.
  • Flaring the elbows excessively wide: extreme elbow flare shifts stress onto the shoulder joints and reduces pec major recruitment — keep elbows at a moderate 45–60 degree angle from the torso.
  • Gripping too close or too wide: a grip much narrower or wider than shoulder-width limits the co-activation of both pec heads and reduces the mechanical advantage of the lats.
  • Shortening the range of motion at the bottom: stopping before the lats and pecs reach a full stretch means missing the portion of the arc where these muscles do the most work.

Häufig gestellte Fragen

What muscles do Power Push Aways work?

The primary muscles are the latissimus dorsi and both heads of the pectoralis major — the clavicular (upper) and sternal (lower). Secondary contributors include the biceps brachii, brachialis, brachioradialis, posterior deltoid, infraspinatus, teres major, teres minor, serratus anterior, and the middle and lower trapezius.

Are Power Push Aways suitable for beginners?

They can be, provided you start with a more upright body angle by placing your feet closer to the bar. As that becomes manageable, gradually walk your feet further back to increase the load. Focus on holding a rigid plank before attempting full range-of-motion reps.

How many sets and reps should I do?

For strength, aim for 3–4 sets of 5–8 controlled reps with a slow 2–3 second descent. For muscular endurance, use 3 sets of 12–15 reps at a moderate tempo. Rest 60–90 seconds between sets.

What is a good alternative to Power Push Aways?

Straight-arm pulldowns on a cable machine closely replicate the lat-and-pec arc using similar joint mechanics. Ring push-ups and bodyweight pullovers over a bench are also effective substitutes that overlap the same target muscles.

Where should I feel Power Push Aways most?

You should feel a pronounced stretch and contraction across the outer back (lats) and the chest, particularly in the lower and upper pec fibers. A secondary burn in the upper arms and a stabilizing tension around the shoulder blades and serratus indicates good form.

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