What muscles do push-ups and pull-ups work?
Push-ups and pull-ups are opposites: in a push-up you push your body away from the floor, in a pull-up you pull it towards the bar. That's why largely different muscles do the work — and why the two exercises complement each other so well. Do both regularly and you train your upper body in balance, without a single machine.
The muscles at a glance
| Muscle | Push-up | Pull-up |
|---|---|---|
| Pectoralis major (chest) | ● | ○ (more in the chin-up) [1] |
| Triceps | ● | — |
| Front shoulder | ● | — |
| Latissimus dorsi (back) | — | ● (most active muscle) [1] |
| Biceps | — | ● (more in the chin-up) [1] |
| Lower trapezius / shoulder blades | ○ | ● [1] |
| Abs and core | ● | ○ [1] |
What works in a push-up
The pectoralis major and the triceps do most of the work, supported by the front shoulder. How the work is shared depends on your hand position: with a narrow hand position, the chest and triceps were more active in one study than with a wide one [2]. At the same time, your core holds your body straight like a plank — abs and back muscles work the whole time. In dynamic variations such as explosive push-ups, core muscle activity rises even further [3].
What works in a pull-up
A study with 25 participants measured muscle activity in pull-ups and chin-ups. The latissimus dorsi was by far the most active, followed by the biceps and the muscles around the shoulder blade; the chest, back extensors and obliques also contributed [1]. The order is interesting: the movement started with the lower trapezius and the pectoralis major, while the biceps and latissimus finished it [1].
Your grip shifts the focus: in the chin-up (palms facing you) the biceps and chest worked harder, in the overhand pull-up the lower trapezius did [1]. Special rotating handles, by the way, added no extra muscle activity [1].
Why the two belong together
If you only do push-ups, you mainly train the front of your upper body. Over time this can pull your shoulders forward. Pull-ups and rows strengthen the back side and keep things in balance. A simple rule: pull about as much as you push. If you can't do a pull-up yet, rows under a table are a good substitute.
Variations with a different focus
- Close-grip push-ups: more triceps and chest [2]
- Feet-elevated push-ups: more shoulders and upper chest
- Chin-ups: more biceps and chest [1]
- Overhand pull-ups: more lower trapezius [1]
- Slow lowering: more tension for the same reps — in both exercises
What's missing: legs
As well as push-ups and pull-ups train your upper body, your legs are left out. For a complete routine, add squats, lunges or stair climbing. Two short leg sessions a week are enough to keep your training balanced.
How to fit both into your week
A simple rhythm to start with: on two to three days a week, alternate one set of push-ups with one set of pull-ups or rows, for three to five rounds in total. Always leave a rest day for the same muscles in between. That way you train pushing and pulling equally often, save time because your muscles partly recover while you switch, and build your upper body evenly. More advanced trainees can also train push-ups and pull-ups on separate days and do more sets per exercise instead.
Forearms and grip
In pull-ups your forearms work hard too, because they hold you on the bar. For many people, grip strength is even the first thing to give out — so the set ends although your back and biceps could keep going. Regular hanging from the bar strengthens your grip along the way. In push-ups your wrists carry your weight: if they bother you, train on your fists or with push-up handles to keep your wrists straighter.
Soreness as a pointer
Where you feel sore after a new exercise often shows which muscles were challenged most. After your first pull-ups, that's often the sides of your back below your armpits and your biceps; after lots of push-ups, your chest and the back of your upper arms. But soreness isn't a measure of a good workout: it fades over time even as your muscles keep getting stronger. Count your reps instead to see progress.
Keeping your shoulders healthy
Both exercises put a lot of load on your shoulders. They stay healthy when you control your shoulder blades actively: pull them down first in a pull-up, and don't flare your elbows wide in a push-up. Warm up with shoulder circles and easy reps before hard sets, and increase the load slowly. A pulling pain at the front of the shoulder is a signal to change the volume or the variation.
FAQ
Do push-ups work your abs?
Yes, as stabilisers: your abs keep your body straight the whole time. In dynamic variations they work even harder [3].
Do pull-ups work your biceps?
Yes. After the latissimus, the biceps is one of the most active muscles — even more so in the chin-up than in the overhand pull-up [1].
Which is better for the chest: close or wide push-ups?
In one study, the chest and triceps were more active with a narrow hand position than with a wide one [2].
Are push-ups and pull-ups enough for the whole upper body?
Almost: together they cover chest, back, shoulders and arms. Your legs need extra exercises.
Sources
- Journal of Strength and Conditioning Research: Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise (Youdas et al., 2010)
- Journal of Strength and Conditioning Research: Comparison of muscle activation using various hand positions during the push-up exercise (Cogley et al., 2005)
- Medicine & Science in Sports & Exercise: Quantifying muscle patterns and spine load during various forms of the push-up (Freeman et al., 2006)