Push-up and Row
- Primary muscles
- Chest, Upper back
- Secondary muscles
- Lats, Triceps, Biceps, Forearms
- Equipment
- Body weight
- Movement pattern
- Horizontal Push
Steps
- 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.
