Beginner
PUSH AND PULL BODYWEIGHT
Chest
Body Part
Pectorals
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
2
Step:2 Lower your chest towards the ground by bending your elbows, keeping your body straight.
3
Step:3 Push through your palms to extend your arms and return to the starting position.
4
Step:4 From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
5
Step:5 Push through your palms to extend your arms and return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
