Push and Pull Basics: Perfect Your Push-Up and Row

A good push-up keeps your body in one straight line from head to heels, with your hands under your shoulders and your elbows at about 45 degrees. A good row pulls the weight toward your hip while your torso stays still. Do both, in roughly equal amounts, and your upper body stays balanced.

Pushing and pulling are two of the five basic movement patterns, with the squat, the hinge and the carry. Here is how to do the first two well.

Why both matter

Many people push more than they pull. Desk work rounds your shoulders forward and tightens your chest. Pulling work for your upper back helps counter that. A balanced plan includes both. If you sit all day, add the mobility routine for desk workers too.

The push-up

Setup

Place your hands slightly wider than your shoulders, fingers spread, hands under or just below your shoulders. Step your feet back until your body is in one line. Squeeze your glutes, brace your stomach and press the floor away.

The movement

1. 1Lower your chest toward the floor as one piece. Your hips and shoulders move together.
2. 2Keep your elbows at about 45 degrees from your sides, not flared straight out like a T.
3. 3Lower until your chest is near the floor, or as far as you can with good form.
4. 4Press back up, keeping your body in one line.

Cues that help

• "Make a straight plank."
• "Screw your hands into the floor," which means imagine twisting them outward without moving them. It turns on your shoulders.
• "Pull the floor toward your feet."

Easier versions (regressions)

If a full push-up breaks your form, it is the right time to scale it, not push through. These all work:

• Incline push-up. Hands on a counter, a sturdy table or a bench. The higher the surface, the easier.
• Knee push-up. Hold the plank from your knees. Keep the straight line from head to knees.
• Slow negative. Lower for three to five seconds, then reset on your knees or an incline.

Progress by lowering the incline until you are on the floor. Change one thing at a time.

Harder versions (progressions)

• Slow the lowering to three seconds.
• Add a pause at the bottom.
• Elevate your feet on a low step.
• Add a backpack with a safe, stable load.

Push-up mistakes

• Sagging hips. Squeeze your glutes and brace.
• Piking hips up. Think "plank" and lower your hips in line.
• Head forward. Keep your neck neutral, eyes slightly ahead of your hands.
• Elbows flaring. Tuck them to about 45 degrees.
• Half reps. Choose an incline that lets you lower fully.

The dumbbell row

Setup

Place your left hand and left knee on a bench or sturdy chair, with your right foot on the floor. Your back is flat, not twisting. Hold a dumbbell in your right hand, arm hanging straight below your shoulder. Or stand in a staggered stance, hinge forward and rest your free hand on your thigh.

The movement

1. 1Start by pulling your shoulder blade back and toward your spine.
2. 2Bend your elbow and pull the dumbbell toward your hip, not your shoulder.
3. 3Pause briefly at the top. Squeeze your upper back.
4. 4Lower the dumbbell slowly until your arm is straight.

Cues that help

• "Elbow to the back pocket."
• "Make a fist around the handle but pull with your back, not your hand."
• "Keep the torso still."

Row mistakes

• Twisting your body to heave the weight. Lower the load and keep your torso quiet.
• Shrugging up to your ear. Keep your shoulder down and away from your ear.
• Jerking the weight. Slow it down.
• Letting your back round. Hinge from your hips, keep your spine long.

Row variations

• Band row. Anchor a band at chest height, step back, pull your elbows back.
• Bent-over two-arm row. Hinge forward with a dumbbell in each hand.
• Supported chest row. Lie on an incline bench and row. This takes the lower back out of the picture.

Vertical pushing and pulling

Push-ups and rows are horizontal. A complete plan also includes vertical movements:

• Overhead press (push). Press from shoulder height to over your head, with your ribs down. You'll find it in the 30-minute workout. Check your ceiling.
• Pull-up or lat pulldown (pull). A band-assisted pull-up is a good starting point. A secure bar is a must.

Sets, reps and balance

A simple starting point:

• 2 to 3 sets of 6 to 12 reps of a push
• 2 to 3 sets of 8 to 12 reps of a pull
• Pull sets match or slightly exceed push sets

Add a rep or a small bit of weight when it feels solid. How to progress lays out the steps.

Shoulders and wrists

If your wrists complain in a push-up, try fists or push-up handles to keep them neutral, or use an incline. If your shoulders pinch, take a smaller range, lower the load and see a doctor or a physical therapist if it continues. Garrett can help you modify, but he does not diagnose.

Coaching makes this easier

Small adjustments, like where your elbows point or how your ribs sit, change how these moves feel. Garrett offers form coaching in real time at every session and builds your plan to fit. See custom programming or read what to expect from in-home personal training. Training takes place at your home in Venice, Marina del Rey or Santa Monica, and you can book here.

Train with Garrett

Book an in-home session

One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.

Book an in-home sessionHow it works

This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.