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Why the Pullup and Pushup Workout Should Be Your Go-To
These simple, timeless exercises work the entire upper body and can be performed virtually anywhere.
Army bases, city parks, church gyms, and even state prisons have one thing in common: they’re packed with guys sporting broad shoulders, thick backs, and powerful arms. If you asked them the secret to their impressive physiques, the answer would almost always be the same—pullups and pushups.
These two classic exercises are timeless for a reason. They don’t require fancy equipment, a gym membership, or even much space. What they do require is dedication, and the payoff is incredible: a strong, sculpted upper body and a powerful core.
The Power of Pullups and Pushups
Why Pullups?
Pullups engage your lats, mid-back, rear delts, biceps, forearms, and core. Each pullup builds that coveted V-shaped back and improves your ability to lift and control your body.
Why Pushups?
Pushups train your chest, shoulders, triceps, and core, laying the foundation for a strong, balanced upper body. Plus, they’re incredibly versatile, with countless variations to keep your workouts fresh.
Why Combine Them?
Together, pullups and pushups cover all your major upper-body muscles. Add in the core engagement, and you’ve got a complete workout.
Benefits of Bodyweight Training
- Accessible Anytime, Anywhere
All you need is a sturdy bar and your bodyweight. Perfect for home, the park, or while traveling. - Low-Impact, High-Frequency
These exercises are easy on the joints, allowing you to train more often and maximize results. - A Balanced Physique
Combined training ensures symmetrical development of your back, chest, and arms. - Functional Strength
The ability to lift and control your own body is a true measure of strength, enhancing everyday movements and athletic performance.
Keep It Fresh with Variations
To avoid plateaus and overuse injuries, the workout plan incorporates pullup and pushup variations. By changing grips, angles, and tempos, you’ll target different muscle groups, ensuring consistent progress.
Ready to Start?
Download your free Pull-Up & Push-Up Workout Guide below and start building a stronger, more functional upper body today.
Directions for pull-up push-up workout
Perform each workout once a week, resting a day between sessions. Alternate the exercises marked “A” and “B”: You’ll do one set of A, rest 1–2 minutes, then one set of B. Rest and repeat until all sets are complete.
On days between workouts, you can perform lower-body training. Or squeeze some leg training in after the pullups and pushups on up to three of the workouts we’ve provided.Do not do any additional upper-body training.
Day I: 1A) Feet Elevated Push-up
Sets: 5 Reps: As many as possible
Place your feet on a bench or other elevated surface and get into a pushup position with your hands shoulder-width apart. Brace your core and lower your body until your chest is just above the floor.
Day I: 1B) Chin-up
Sets: 5 Reps: As many as possible
Hang from a chin-up bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.
DAY II: 1A) Neutral Grip Chin-up
Sets: 4 Reps: 4 x 1.5
Use a chin-up bar with parallel handles, or hook a V-grip bar over a straight chin-up bar. Pull yourself up from the bar until your chin is over it. Hold for a second, then lower yourself halfway. Come back up, then lower yourself to a full hang again. That’s one full “1.5” rep.
DAY II: 1B): Close-Grip Push-up
Sets: 4 Reps: 20–25
Get into pushup position and bring your hands inside shoulder width. Keep your core braced and perform a pushup.
Day III: Push-up
Sets: 3 Reps: Count down from 6
Perform six pushups, then lower your body into the bottom position so your chest is just above the floor. Hold for six seconds, then perform five more pushups followed by a five-second hold in the bottom position. Continue counting down, alternating reps and static holds, until you reach one rep and a one-second hold.
Day III: 1B): Sternum Chinup
Sets: 3 Reps: As many as possible
Hang from the chinup bar with hands shoulder-width apart and palms facing you. Lean back and pull yourself up, aiming to touch your lower chest to the bar.
Day IV: Pull-up
Sets: 6 Reps: 5
Hang from the bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar.
Day IV: 1B: One-Leg Push-up
Sets: 6 Reps: 10 (per leg)
Get into pushup position and raise one leg behind you. Keep it elevated while you perform 10 pushups. Lower the leg, then raise the other one and perform another 10 pushups.
Cheap Kit that May Help.
Pull Up Bands
If you can wait a week or two, you can get good gear off Temu. Bands like this help a lot, even if you can crank them out without them. They let you push past your max. For beginners, they’re ideal as virtually everyone can do a pull up from day one. You only need one or two
Push Up Aids
While a couple of bricks would do the same job, these things increase your range of movement and help muscles and ligaments develop and they’re only a few buck. Worth it.
