A Push-up & Pull-up Workout

Push-ups and pull ups are strength training exercises using your body weight as resistance. This type of training is convenient and inexpensive, requiring only the purchase of a bar for a doorway. Pull-up and push-up exercises are high intensity workouts, resulting in improved muscular strength and endurance. When combined with cardio training and proper nutrition, these exercises are part of an effective program for reducing excess body weight and body fat, resulting in a leaner, more muscular appearance.

Targeted Muscles

Push-ups are performed in a prone, or face down position, with your arms bearing most of your body weight while you lower and lift your body from the surface. Your chest contracts to bring your arm towards your midline, or center, while your triceps work to extend your elbow. Your abdominal muscles contract to keep your hips and torso elevated.
The pull up exercise is performed while hanging vertically from an overhead bar while you lift and lower your body. Your latissimus dorsi, or back muscles contract to bring your arms down pulling your body up. Your biceps contract to bend your elbows. Your abdominal muscles contract to keep your hips and torso in a vertical alignment.

Exercise Variations

Push-up modifications include bending your knees and placing them on the floor to minimize the resistance. Negative push-ups are done by starting from an extended arm position and slowly lowering your body. Grip changes affect muscles targeted. A wider grip targets more of your chest while a narrow grip works your triceps.
Pull-up modifications include performing assisted pull-ups by bending your knees and having a partner hold your ankles for reduced intensity. Negative pull-ups can be performed by starting with your body up and slowly lowering your body down extending your arms.

Sets and Repetitions

Training goals involve increasing the number of repetitions that can be performed in one set. Typical workouts include setting a goal of 50 or 100 repetitions and completing the total in as few sets as possible either in one setting or throughout the day. Exercise speed can be varied as faster repetitions help achieve number goals while slower repetitions increase exercise intensity resulting in strength gains.

Weight Training

Adding weight training to your workouts helps strengthen the targeted muscle groups. Bench presses and tricep push downs are suggested for improving push-up performance. Lat pull downs and bicep curls are recommended for improved pull-up performance.