Push And Pull Bodyweight

TricepsPectoralis MinorDeltoidsPectoralis MajorBody WeightBeginner
For push-ups: 1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your legs extended behind you. 2. Lower your body towards the ground by bending your elbows, keeping your core engaged and back straight. 3. Push through your hands to extend your elbows and return to the starting position. 4. Repeat for the desired number of repetitions. For pull-ups: 1. Approach a pull-up bar and grasp it with an overhand grip, slightly wider than shoulder-width apart. 2. Hang from the bar with your arms fully extended and your feet off the ground. 3. Engage your core and pull your body upwards by bending your elbows and squeezing your shoulder blades together. 4. Continue pulling until your chin is above the bar. 5. Lower your body back down to the starting position, fully extending your arms. 6. Repeat for the desired number of repetitions.

How to perform the Push And Pull Bodyweight

  1. Set up. Set up in a stable, balanced starting position appropriate for the Push And Pull Bodyweight using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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