Pushup and Row

The pushup and row is a functional exercise that targets the chest, triceps, and back while increasing joint stability throughout the shoulders..


  1. 173_A
    Assume a pushup position, your hands placed firmly on the ground directly under your shoulders. Your body should form a straight line from your head to your heels.
  2. Pushup and Row
    Brace your core and flex your elbows as you lower your body as close as you can to the floor without touching it.
  3. 173_C
    Pause, then press both hands firmly into the floor to push your body toward the ceiling without fully extending your arms. Lift one hand off of the floor and drive the elbow behind your back. Reverse the motion and return to the start position. Repeat on the opposite side.

Trainer’s Tips

  • Keep the elbows close to your sides.
  • Make sure you do not round your back.
  • Keep your hips level throughout the movement.