Bodyweight Training: Master Push-Ups and Pull-Ups

The two best upper-body exercises need zero equipment. Here's how to progress from zero to strong.

If you only trained push-ups and pull-ups, you'd build an impressive upper body. They're free, scalable, and brutally effective — you just need a progression path.

Push-up progression

• •Can't do one? Start with incline push-ups (hands on a table), then knees
• •Then full push-ups, adding reps each week
• •Then decline (feet elevated) and tempo push-ups
• •Advanced: archer and one-arm progressions

Pull-up progression

• •Start with inverted rows under a sturdy table
• •Then dead-hangs and negatives (jump up, lower slowly for 5s)
• •Then band-assisted pull-ups
• •Then full pull-ups — chase one extra rep at a time

Don't neglect the rest

Pair these with squats, lunges, hip hinges and planks for a complete bodyweight routine. PRIME's Bodyweight mode builds your whole 28-week plan around moves like these, with form videos for each.