Push And Pull Bodyweight

Intermediate

Pectorals

Body Weight

Push And Pull Bodyweight fits in after your main press, and pure bodyweight leverage keeps the focus on a chest that grows from tension.

How to do Push And Pull Bodyweight

Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
Lower your chest towards the ground by bending your elbows, keeping your body straight.
Push through your palms to extend your arms and return to the starting position.
From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.

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Push And Pull Bodyweight Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Push And Pull Bodyweight Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Push And Pull Bodyweight

Easier progression

Band Bench Press

Harder progression

Cable One Arm Fly On Exercise Ball

Swap Push And Pull Bodyweight For

Exercise Ball Pike Push Up

Barbell Incline Bench Press

Dumbbell Decline Twist Fly

Push And Pull Bodyweight — Frequently Asked Questions

How do you do the Push And Pull Bodyweight?

Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the ground by bending your elbows, keeping your body straight. Push through your palms to extend your arms and return to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Push And Pull Bodyweight work?

The Push And Pull Bodyweight primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Push And Pull Bodyweight should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Push And Pull Bodyweight good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Push And Pull Bodyweight?

Try the Exercise Ball Pike Push Up, Barbell Incline Bench Press or the Dumbbell Decline Twist Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.