Chest · Bodyweight
Push-up Pull
How to do the push-up pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position with hands under your shoulders. Lower your chest to the floor and press back up, then at the top pull one hand off the ground toward your hip in a rowing motion before returning it and repeating on the other side.
- 1Chest and triceps driving the push-up portion
- 2Lats and rear delt pulling the elbow back on the row
- 3Core bracing hard to resist rotation during the pull
Common mistakes
- Letting the hips twist when you lift a hand
- Sagging through the lower back
- Rushing the row so the back muscles don't engage
Muscles worked
The push-up pull mainly works the mid chest, with the triceps, lats, upper abs, lower abs, obliques, upper chest, lower chest, mid traps, lower traps, front delts, and rear delts assisting.
- Mid ChestPrimary
- TricepsSupport
- LatsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Upper ChestSupport
- Lower ChestSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Front DeltsSupport
- Rear DeltsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
- GlutesMinor
Kovo programs the push-up pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.