The Push And Pull Bodyweight exercise is a compound movement that works multiple muscles groups in the upper body, including the chest, shoulders, arms, and back. This exercise involves pushing the body away from a vertical surface (such as a wall or tree) and then pulling the body back towards the surface.
How to perform
To perform the Push And Pull Bodyweight exercise, follow these step-by-step instructions:1. Find a vertical surface to use as a support for the exercise, such as a wall or tree.
2. Stand facing the vertical surface with your feet shoulder-width apart and arms extended in front of you at shoulder height, palms pressing against the surface.
3. Keeping your body straight and core engaged, push your body away from the surface by straightening your arms, while keeping your feet flat on the ground.
4. Once your arms are fully extended, slowly lower yourself towards the surface by bending your elbows, bringing your body close to the surface.
5. Pause for a moment at the bottom of the movement, then push yourself back up by straightening your arms to return to the starting position.
6. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and engaging the muscles in the chest, shoulders, arms, and back.
7. To increase the intensity of the exercise, you can adjust your body angle in relation to the surface, moving farther away from the surface to increase the difficulty of the exercise.
8. Remember to breathe throughout the movement and to listen to your body, adjusting the exercise as needed to maintain proper form and prevent injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.