Chest exercise · body weight
Push and Pull Bodyweight
The push and pull bodyweight is a bodyweight exercise that targets the chest (pectorals), with the triceps and deltoids assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, deltoids
- Equipment
- Body weight
- Body part
- Chest
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps and deltoids work as secondary muscles. See all chest exercises or every bodyweight exercise.
