Push + Pull Bodyweight Workout

Push + Pull Bodyweight Workout

Are you looking for a way to get an excellent upper body workout without using much equipment?

When it comes to training, sometimes less is more. Using a variety of angles and set, rep, and rest schemes will help you make up for a lack of heavy resistance.

The following workout is an example of how using different angles for basically the same exercises helps you to target different muscle fibers and make the most of a lack of resistance equipment.

Exercise Sets Reps Rest
Pull-up 5 5 -
Chin-up 5 5 -
TRX Row 5 5 60 – 90 Seconds
Plyo Push-up 5 5 -
Decline Push-up 5 5 -
Incline Push-up 5 5 60 – 90 Seconds

The Pull Circuit

This workout is split into two separate tri-sets, featuring three exercises in a row without rest.

The first tri-set, or circuit, is the “pull” set, where you will be performing variations of the pull-up and row.

  • Begin with a standard pull-up, with your hands slightly wider than shoulder width.
  • Perform 5 reps then without resting switch your grip to a chin-up position and perform 5 reps.
  • Next, again with resting, grab a pair of TRX bands and perform 5 reps of inverted rows.
  • Now rest for 60-90 seconds and repeat.

Complete 5 total tri-sets and then move to the second circuit.

The Push Circuit

  • Upon completing the pull circuit rest 2 minutes and then grab a short plyo box.
  • Place the box next to you and assume a push-up position, with your hands slightly wider than shoulder width.
  • Begin by performing 5 consecutive explosive “clap” push-up reps.
  • Next, without resting place your feet evenly on the box and your hands on the floor in a push-up position.
  • Keeping your chest up, back flat, and head straight, perform 5 decline push-up reps.
  • Once you finish the incline push-up reps, immediately turn around and place your hands on each side of the plyo box.
  • Now perform 5 incline push-ups.
  • Once you finish the incline push-ups rest for 60-90 seconds and then repeat.

Complete 5 total sets of this circuit.

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Matthew Johnson is a fitness writer, personal trainer, strength coach, as well as a former gym owner. Matthew holds an MBA from The University of Memphis and a Master’s in Exercise Science from Middle Tennessee State University. Matthew has also earned the Certified Strength and Conditioning Specialist credential from the NSCA. Matthew recently published his first book, 300 30 Minute Workouts for Busy People, and lives in Memphis, TN with his wife, Anna, and their dog Henderson, and cat, Sox.

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