Push-up and Row
Muscle Groups: Chest, Upper back
Push-up and Row focuses on Chest, Upper back, with Lats, Triceps, Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Push-up and Row with proper form and technique.
- 1
Start in a plank position with a dumbbell in each hand, placed directly under your shoulders.
- 2
Keep your body in a straight line from head to heels, engaging your core.
- 3
Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- 4
Push through your hands to press your body back up to the starting plank position.
- 5
Keeping your core stable, pull one dumbbell up towards your torso, squeezing your shoulder blade.
- 6
Slowly lower the dumbbell back to the floor with control.
- 7
Repeat the rowing motion on the other side, pulling the second dumbbell towards your torso.
- 8
Lower the second dumbbell back to the floor to complete one full repetition.
Secondary Muscles
While Push-up and Row primarily targets Chest, Upper back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Triceps, Biceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Push-up and Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Push-up and Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
