Push and Pull Bodyweight

Setup

1. 01Set up in a push-up plank with hands under the shoulders.
2. 02Use a smooth floor with sliders or towels under the feet if available.
3. 03Brace the trunk into one straight line.
4. 04Grip the floor with spread fingers.

Execution

1. 01Perform a controlled push-up, lowering the chest to just above the floor.
2. 02Press back up to the plank.
3. 03Keeping arms straight, pull the body backward through the shoulders so the hips travel toward the heels.
4. 04Pull yourself forward again with the lats to the plank and start the next push-up.

Checkpoints

• -The pull phase comes from the shoulders and lats, not from bending the knees.
• -The plank line holds through both the push and the pull.
• -Shoulder blades move deliberately: protract on the push, depress and pull on the slide.
• -Tempo stays even between the two halves.

Common mistakes

• -Piking the hips high during the pull-back.
• -Rushing the push-up and losing depth.
• -Letting the pull become a passive rock backward with no lat tension.
• -Sagging through the lower back in the plank.