Push-Up Pull

1. Begin in a standard push-up position with your hands shoulder-width apart, arms fully extended, and feet together so your body forms a straight line from head to heels.

2. Engage your core and glutes to maintain a rigid body position.

3. Lower your body towards the floor by bending your elbows, keeping them close to your body.

4. Push through your palms to raise your body back to the starting position.

5. Once at the top, pull one elbow back, squeezing your shoulder blades together to engage your upper back, like a one-arm row motion without weight. Keep the opposite arm straight.

6. Return the pulled arm to the push-up position and perform another push-up.

7. After completing the push-up, perform the pull motion with the opposite arm.

8. Continue to alternate the pulling arm with each push-up repetition.

This exercise not only targets the chest, triceps, and shoulders, like a standard push-up, but also incorporates the upper back muscles due to the pulling motion at the top of the movement. It's a challenging variation that enhances upper body strength and stability.

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