Push-Up Pull
A push-up followed by a pull back: from the top, the knees bend and the hips sink back toward the heels on straight arms, then the body is drawn forward into the plank again.
How to do it
Setup
High plank, hands under the shoulders, feet hip-width.
Steps
- Do a push-up, chest to just above the floor.
- From the top, bend the knees and push the hips back toward the heels, arms straight.
- Pull the body forward into the plank and start the next push-up.
Common mistakes
Hands shifting as the hips go back: they stay planted. Sitting back so far the shoulders pinch: go only as far as is comfortable. Hips sagging on the way forward: brace into the plank before lowering.
Breathing
Inhale lowering, exhale pressing.
