Animated GIF · Available via API
gif_boxPush And Pull Bodyweight
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Push And Pull Bodyweight is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Deltoids.
list_alt Step-by-Step Instructions
Stand tall with your feet shoulder-width apart and your core engaged.
Extend both arms straight out in front of you at chest height, palms facing each other.
Squeeze your chest and press your palms toward each other as you push your hands forward.
Open your arms wide out to your sides in a controlled arc, squeezing your shoulder blades together at the end of the range.
Bring your arms back together in front of your chest under tension.
Repeat for the desired number of repetitions.
grid_view More Chest Exercises
Use this data in your app
Access Push And Pull Bodyweight and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Chest exercises