Push-up Pull
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
Push-up Pull is a bodyweight strength exercise that pairs a standard push-up with a single-arm rowing motion at the top of each rep, targeting the chest on the press and the upper back on the pull. The alternating combination develops pushing and pulling strength simultaneously without any equipment. It is well-suited for building balanced upper-body strength, improving shoulder stability, and challenging core control.
How to do the Push-up Pull
- 1Start in a high plank position with your hands slightly wider than shoulder-width and your body forming a straight line from head to heels.
- 2Brace your core and squeeze your glutes to lock in a neutral spine before any movement begins.
- 3Lower your chest toward the floor by bending your elbows at roughly a 45-degree angle from your torso.
- 4Press through both palms explosively to return to the top of the push-up position.
- 5At the top, shift your weight onto your left hand and lift your right hand off the floor.
- 6Drive your right elbow up and back, pulling your right hand toward your right hip in a rowing motion.
- 7Lower your right hand back to the floor with control and re-establish a stable plank.
- 8Perform the next push-up, then repeat the pull on the left side, alternating arms each rep.
- 9Continue alternating for the prescribed number of reps or duration, maintaining plank alignment throughout.
Form tips
- Keep your hips square and level during the pull — resist the urge to rotate your torso by squeezing your core tightly before lifting the hand.
- Drive the elbow straight back rather than flaring it wide so the upper back and rear shoulder do the work instead of just swinging the arm.
- Spread your fingers wide on the grounded hand during the pull to create a stable base and protect your wrist.
- Exhale on the press up, then hold a braced breath through the pull to keep your spine neutral while balancing on one arm.
- Start with a wider foot stance to make balancing on one hand easier; narrow your base as your stability improves.
Common mistakes
- Rotating the hips during the pull phase — twisting the pelvis shifts the challenge away from the pulling muscles and places excessive rotational stress on the lower back.
- Performing only a partial push-up before the pull — cutting the press short reduces chest activation and makes the exercise easier than intended, limiting strength gains.
- Rushing the pulling motion — a fast, uncontrolled row uses momentum rather than muscle, reducing upper-back recruitment and increasing the risk of shoulder strain.
- Letting the hips sag during the press — a dropped midsection compresses the lumbar spine and indicates core tension has been lost, which undermines the stability demand of the exercise.
- Placing the grounded hand too close to center — insufficient base width forces unstable compensations; keep each hand in its natural push-up position for a stable platform.
Frequently asked questions
What muscles does the Push-up Pull work?
The push-up phase primarily works the chest, with the front shoulders and triceps assisting. The pulling phase targets the upper back, including the rhomboids and rear deltoids. Your core works continuously to stabilize the plank position, especially during the single-arm pull.
Is the Push-up Pull suitable for beginners?
It is an intermediate exercise due to the balance demand of the single-arm pull. Beginners should first build comfort with standard push-ups and one-arm planks before combining them. Elevating your hands on a bench lowers the difficulty and is a good starting point.
How is the Push-up Pull different from a renegade row?
The Push-up Pull is a bodyweight-only variation performed on the floor; a renegade row is typically done while gripping dumbbells, which raises the torso and changes the pulling angle. The Push-up Pull also emphasizes the chest press more equally alongside the pull, while renegade rows are often loaded more heavily on the rowing side.
How many reps should I do per set?
Six to twelve reps per side is a common range for strength development. Because each rep involves both a push and a pull, sets tend to be shorter than pure push-up sets. Rest 60–90 seconds between sets and prioritize form over rep count.
Do I need any equipment to do this exercise?
No equipment is needed — only your body weight and enough floor space for a full plank. An exercise mat is optional but can add comfort for your hands and wrists on hard surfaces.
