Push, Pull, Stabilise: The Complete Upper-Body & Core Bodyweight Encyclopedia

 

1) Executive Summary

Thesis: Master a small set of bodyweight push, pull, and anti-movement core patterns with excellent technique and you’ll gain durable strength, muscle, and joint health with minimal equipment.

  • Technique first: Full ROM, neutral joints, controlled tempo, clean scapular mechanics.
  • Progressions ↔ regressions: Adjust incline/lever/ROM/assistance to keep effort high while maintaining form.
  • Overload without weights: leverage (e.g., archer → pseudo-planche), tempo (3-1-X), ROM (deficit push-ups), density (EMOMs).
  • Program by outcome: Strength (low reps, long rest), hypertrophy (moderate reps near failure), capacity (EMOM/AMRAP).
  • Fuel & recover: Protein 1.6–2.2 g/kg/day, carb timing around sessions, 7–9 h sleep, tendons love isometric “prehab.”
Minimal kit list:
  • Sturdy table/low bar (for rows)
  • Doorframe + towel (rows; safety notes below)
  • Rings or bar (pull-ups, levers, dips optional)
  • Sliders/towel (ab roll pattern)
  • Wall/floor space (handstand, pike)

Interlinking: /health/training · /nutrition/protein · /mindset/self-audit

2) Safety & Readiness (Screen Basics; Shoulder/Wrist Care)

Quick Screen (5 checks)

  1. Pain scan: Any sharp/nerve-like pain at rest or during daily tasks? Defer hard training; seek assessment.
  2. Overhead reach: Can you raise arms overhead without rib flare or lower-back extension?
  3. Scap control: Standing wall slide: keep ribs down, forearms on wall, no shrug.
  4. Wrist prep: 60–90 s gentle wrist circles, palm/knuckle rocks before push work.
  5. Core brace: Can you hold a strong RKC plank for 20–30 s with nasal breathing?
Red flags: Unexplained weight loss, night pain, chest pain, numbness/tingling, loss of strength. Consult a professional.

Shoulder-First Principles

  • Scapular rhythm: Learn retraction/depression (rows/pull-ups) and upward rotation + protraction (pressing/serratus).
  • Serratus activation: Wall slides with light “reach” at top; think “wrap the ribs.”
  • Dips caution: Keep shoulder centrated; no excessive anterior glide. Stop if front-shoulder pinch.

Wrist & Elbow Care

  • Gradual load: start with inclines and pike before handstand loading.
  • Vary hand position: neutral bars/rings reduce wrist extension stress.
  • Tendon love: 30–45 s isometric holds for elbow tendinopathy before dynamic work.

If pain persists or radiates, pause training and consult a clinician. This guide is educational only.

3) Technique Encyclopedia (Push • Pull • Core)

3A) Push Family — From Wall to Handstand

Wall Push-Ups → Incline → Standard

  • Setup: Hands just outside shoulders, index finger pointing forward or slight turnout; ribs stacked over pelvis.
  • Descent: Elbows ~30–45° from torso; lead chest to hands; full body as a plank.
  • Bottom: Light chest-to-forearm line; no shoulder protraction collapse.
  • Press: Drive floor away; finish with active protraction (serratus) without shrugging ears.

Progression: Increase body angle (lower incline), add deficit (parallettes), tempo 3-1-X, then weighted backpack.

Common errors: Flaring elbows, head jutting, sagging hips, partial ROM.

Muscles: Pec major/minor, triceps, anterior delts; serratus as key stabiliser.

Push-up alignment: straight line head-to-heel, elbows 30–45°, active protraction at top
Push-up cues: elbows 30–45°, ribs stacked, active protraction at lockout.

Close/Diamond • Archer • Pseudo-Planche Lean

Close/Diamond: Hands narrow; keep forearms vertical, avoid shoulder internal-rotation collapse. Great triceps emphasis.

Archer: One arm straight, the other pressing—think “shift + sink” over working side. Keep pelvis square.

Pseudo-Planche: Lean shoulders forward beyond wrists; protract and keep hollow. Small lean goes a long way.

Progress: Reps → slower eccentrics → pause at bottom → greater lean distance.

Shoulder safety: In deep ranges (diamond, dips), avoid anterior shoulder glide. If you feel front-shoulder pinch, reduce depth or regress.

Muscles: Increased anterior delt and triceps with close/lean; high core demand to resist extension.

Pike Push-Ups → Handstand Push-Ups (HSPU)

  • Pike: Hips high, spine long; descend by head forward then down to create tripod with hands.
  • Box Pike: Feet on box increases load; keep elbows ~45–60°.
  • Wall HSPU: Hollow body; gentle heel contact; aim crown to floor with controlled tripod.
  • Strict HSPU: Full touch to soft mat pad; press finishing with head-through (no lumbar extension).

Progress: Pike ROM → box pike → partial ROM HSPU → full ROM with pads → deficit HSPU.

Breathing: Brace and shallow hold through sticking point (mini-Valsalva), then controlled exhale at lockout.

Handstand push-up tripod path and hollow alignment against a wall
HSPU path: head forward to tripod; finish with head-through, ribs down.

Dips (Parallel Bars / Rings / Bench)

Setup: Shoulders depressed/retracted; ribs stacked; forearms vertical. Ring dips: start with support hold 10–20 s.

Descent: Elbows back, not flared; stop shy of shoulder anterior glide; chest slightly forward.

Press: Drive through palms; think “down & back” with scapulae into lockout with soft protraction.

Regressions: Bench dips (careful on shoulder), band-assist, tempo eccentrics.

Shoulder caution: Avoid extreme depth if you lack extension ROM. Prioritise ring support holds and push-ups until control is excellent.

In the next part, you’ll get 3B) Pull Family (scap pulls → rows → towel/door safety → chin-ups/pull-ups → archer → assisted one-arm → muscle-up routes) and 3C) Core (anti-movement first), with complete progressions, cues, and errors to avoid—plus printable mini-skills ladders.

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Push, Pull, Stabilise — Part 2: Pull Family & Core — Made2Master Bodyweight Atlas

3B) Pull Family — Rows, Pull-Ups, Muscle-Ups

Scapular Pulls

  • Setup: Dead-hang on bar/rings; elbows locked; ribs stacked.
  • Move: Without bending elbows, depress + retract scapula (“chest tall”).
  • Purpose: Teaches scapular control; foundation for pull-ups and shoulder health.

Inverted Rows (Table/Bar)

Cues: Body straight, heels on floor; pull chest to bar edge, elbows ~45°; finish with shoulder blades squeezed.

Progressions: Bend knees (easier) → straight legs → elevate feet → add tempo/pause → weighted pack.

Errors: Sagging hips, craning neck, flared elbows.

Inverted row form: straight line body, chest to bar, elbows 45 degrees
Inverted row cues: chest-to-bar, elbows 45°, body straight.

Towel/Doorframe Rows (Safety)

Safety: Only use solid doors/frames. Anchor towel evenly, test with bodyweight before dynamic pulling. Stop if door flexes.

Cues: Neutral grip; row until chest meets hands; keep shoulders down.

Chin-Ups / Pull-Ups

  • Grip: Chin-up = supinated (palms to face); pull-up = pronated.
  • Move: Initiate with scapula; chest tall; pull elbows to ribs; finish with chin over bar.
  • Progressions: Band-assist → jump + slow lower → partial ROM → strict.
  • Errors: Kipping early, shrugging, half-ROM.

Archer → Assisted One-Arm Pull

Archer: One arm does most work; other lightly supports on bar/ring.
Assisted one-arm: Use towel or band to reduce load on working side.

Muscle-Up Progressions (Strict & Ring)

Steps: 1) False grip (rings) or strong hollow swing (bar).
2) Pull explosively chest-to-bar.
3) Transition elbows-over-bar.
4) Dip lockout.

Prereqs: 8–10 strict pull-ups + dips; solid hollow swing if using bar.

Muscle-up transition path: pull chest to bar, rotate elbows over, dip lockout
Muscle-up phases: pull, transition, dip.

3C) Core — Anti-Movement First

Anti-Extension: Hollow Hold, Dead Bug, RKC Plank

  • Hollow Hold: Ribs down, low back flush to floor, arms overhead; progress to extended legs.
  • Dead Bug: Opposite arm/leg extend while ribs stay down; exhale to reset brace.
  • RKC Plank: Standard plank but actively squeeze glutes, quads, fists; short but intense (20–30 s).

Errors: Rib flare, lumbar arch, shrugging shoulders.

Hollow hold alignment: ribs down, low back flat, arms overhead, legs extended
Hollow hold: spine neutral, ribs down, arms overhead.

Anti-Rotation & Anti-Lateral Flexion

  • Side Plank Variants: Elbow under shoulder; stack hips; progress to star plank or loaded top hand.
  • Pallof Press (band): Press band straight out, resist twist; slow tempo.

Dynamic Progressions: Leg Raises, L-Sit, Dragon Flag

Leg Raises: Start lying → hanging knee raise → straight leg raise → toes-to-bar (controlled, no kip).

L-Sit: On parallettes/rings; depress scapula, lock knees; progress via tuck → one leg → full.

Dragon Flag: Hold bench; lower body stiff, pivot on upper back; regress to negative only.

L-sit form: straight legs parallel to floor, shoulders depressed, torso upright
L-sit: straight legs, shoulders depressed, core braced.

Levers (Front & Back)

Front Lever: Hollow body hold from bar/rings; progress tuck → advanced tuck → one-leg → straddle → full.

Back Lever: Prone hollow; enter from skin-the-cat; progress tuck → straddle → full; maintain neutral shoulder, no elbow hyperextension.

Key: Treat levers as skill-isometrics. Start with short holds (5–10 s), add volume gradually. Tendons adapt slower than muscle.

Next Sections

Coming in Part 3: 4) Anatomy Maps (prime movers, synergists, stabilisers visualised), and 5) Programming (strength, hypertrophy, capacity frameworks with sample templates).

Delivered in light-mode, cyberpunk-accented style for Shopify safety (no overflow).

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Push, Pull, Stabilise — Part 3: Anatomy & Programming — Made2Master Bodyweight Atlas

4) Anatomy Maps — Prime Movers & Stabilisers

Push Patterns

  • Pecs: Major driver in push-ups, dips, planche leans.
  • Triceps: Elbow extension across push-ups, dips, HSPU.
  • Anterior Delts: Overhead pressing (pike/HSPU); stabilises dips.
  • Serratus Anterior: Key in protraction + upward rotation; keeps scap stable.

Pull Patterns

  • Lats: Shoulder extension/adduction; prime in rows, pull-ups.
  • Biceps: Elbow flexion; stronger in supinated chin-up.
  • Rhomboids + Mid-Traps: Scapular retraction during rows/pull-ups.
  • Lower Traps: Scapular depression; critical in pull-up control.

Core Patterns

  • Rectus Abdominis: Anti-extension (hollow, plank); dynamic in leg raises.
  • Obliques: Anti-rotation (side planks, Pallof); lateral stability.
  • Transverse Abdominis: Deep brace; spine stabiliser in all patterns.
  • Spinal Erectors: Active in back lever/dragon flag; maintain alignment.
Stabilisers: Rotator cuff, forearm flexors/extensors, hip flexors — small but vital. Train with intent, not neglect.
Anatomical map highlighting pecs, lats, delts, abs, obliques with neon outlines
Prime movers in upper-body & core bodyweight training.

5) Programming — Strength, Size, Capacity

Strength Focus

  • Rep range: 3–6 reps per set (near max control).
  • Sets: 4–6.
  • Rest: 2–4 min.
  • Overload: Add leverage (archer, pseudo-planche), tempo (pause), deficit ROM.

Hypertrophy Focus

  • Rep range: 6–15 (push/pull), 8–20 (core).
  • Sets: 3–5, aiming RIR 0–3.
  • Rest: 60–120 s.
  • Progression: Use rep targets → add ROM/tempo → reduce assistance.
Hypertrophy mechanisms:
  • Mechanical tension: hardest reps near failure.
  • Metabolic stress: higher rep, short rest pump work.
  • Muscle damage: controlled eccentrics/novel ROM.

Capacity / Conditioning

  • EMOMs: Every minute on the minute; e.g., 5 pull-ups + 10 push-ups each min × 12 min.
  • AMRAPs: As many rounds/reps as possible in set time; build tolerance.
  • Density: Do same total reps in less time across weeks.

Deloads & Auto-Regulation

  • Every 4–6 weeks, reduce volume by ~30–40% or cut intensity.
  • Use RPE (1–10) or RIR (reps in reserve) to gauge load.
  • Persistent joint pain, disrupted sleep, or plateau = time to deload.
Programming flowchart: choose strength, size, or capacity, then adjust reps, sets, rest, overload
Programming flowchart: strength, hypertrophy, capacity paths.

9) FAQs & Myth-Busting

Do I need weights to grow muscle?

No. Bodyweight can build muscle if you train close to failure with progressive overload (ROM, tempo, leverage, density).

Are high reps useless?

No. Studies show growth occurs from 6–30 reps if sets end near failure (RIR ≤3).

Can I train daily?

Upper/core can tolerate high frequency if volume is managed. 3–5 sessions/week per pattern is optimal for most.

Are crunches bad?

Not inherently. But anti-movement drills (planks, hollow) build more transferable core stability and spine safety.

Is soreness required for growth?

No. Growth requires tension & overload, not soreness. Excess DOMS can delay recovery.

Next Sections

Coming in Part 4: 6) Recovery & Injury Prevention, 7) Fueling Templates, and 8) Self-Audit worksheets.

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Push, Pull, Stabilise — Part 4: Recovery, Fuel & Self-Audit — Made2Master Bodyweight Atlas

6) Recovery & Injury-Prevention

Sleep & Recovery

  • Sleep target: 7–9 h; consistent bedtime/wake improves muscle protein synthesis.
  • Rest days: Active recovery (walks, mobility, light core) accelerates adaptation.
  • Soreness vs Injury: DOMS = diffuse, 24–72 h; Injury = sharp, localised, persists >1 week.

Tendon & Joint Care

  • Isometrics: 30–45 s holds reduce tendon pain & prep for load.
  • Progressive loading: Increase volume by ≤10% weekly.
  • Joint angles: Train through safe ROM before advanced levers/flags.

Prehab Habits

  • Scapular control drills daily (wall slides, band pull-aparts).
  • Wrist prep (palm/knuckle rocks) before push & handstand work.
  • Hip/ham mobility (90/90s, couch stretch) supports core/lever positions.
Tip: Pain = information. Scale back, adjust mechanics, deload. Don’t push through sharp pain.

7) Fueling Templates — 3 Budgets

Macros: Protein 1.6–2.2 g/kg/day, Fats 20–35% kcal, Carbs fill rest. Hydrate 30–40 ml/kg/day.

Budget 1: Minimalist (£)

Meal Foods
Breakfast Oats + milk + peanut butter
Lunch Lentils + rice + frozen veg
Dinner Eggs + beans + toast
Snack Whey in water / Greek yogurt

Budget 2: Balanced (££)

Meal Foods
Breakfast Omelette + veg + wholegrain toast
Lunch Chicken breast + quinoa + greens
Dinner Salmon + sweet potato + broccoli
Snack Cottage cheese + berries

Budget 3: Performance (£££)

Meal Foods
Breakfast Overnight oats + whey + chia seeds + fruit
Lunch Grass-fed beef + rice + mixed veg
Dinner Wild fish + roast potatoes + asparagus
Snack Protein smoothie + creatine + nut butter
Supplements: Creatine 3–5 g/day, Vitamin D (if low sun), Omega-3s, electrolytes during sweat-heavy sessions.

8) Self-Audit — Ego vs Mission

This worksheet helps align training with health, not vanity. Ask yourself weekly:

Prompts

  • Am I training for function (longevity, resilience) or image (likes, comparisons)?
  • Did I skip recovery to chase numbers?
  • Do I film every set for social media? Why?
  • Would I still train if no one saw it?

Checklist

Question Yes No
Training feels sustainable, not draining? ☑ ☐
Identity = strong & healthy, not just shredded? ☑ ☐
Progress tracked by strength/skill, not mirror? ☑ ☐
Trap Alert: Social media comparison fuels ego lifting. Anchor your mission in resilience, not clout.

Next Sections

Final Part (5) will deliver: 10) Execution Framework — 12-Week Plan, integrating push/pull/core into progressive cycles with printable template.

This part covers recovery, nutrition budgets, and self-audit worksheets in light-mode cyberpunk style, Shopify-safe.

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Push, Pull, Stabilise — Part 5: Execution Framework (12-Week Plan) — Made2Master Bodyweight Atlas

10) Execution Framework — 12-Week Upper/Core Plan

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Structure: 3–4 training days/week. Each day pairs a push + pull focus plus anti-movement core. Keep quality high, finish primary sets at RIR 0–3.
Phase 1 — Base (W1–4): Technique, volume, scap/brace literacy.
Phase 2 — Build (W5–8): Leverage/ROM progressions; hypertrophy.
Phase 3 — Peak (W9–12): Strength/skill, density, optional PRs; Week 9 = deload/skill.

RIR = reps in reserve. Stop a set when form breaks before target RIR.

Baseline Tests (Day 0)

Capacity (strict form)

  • Push-ups (full ROM): max reps @ RIR 0.
  • Inverted row (table/bar, straight legs): max reps @ RIR 0.
  • Hanging knee raise: max quality reps (pause 1s at top).
  • RKC plank: max hold (cap 45s).

Skill & Mobility

  • Scapular pull x 10 smooth reps (bar/rings).
  • Wall slide x 10 without rib flare.
  • Pike tripod reach (head-forward cue) pain-free?
Red flags: Painful arcs, numbness/tingling, sharp shoulder pinch. Regress & seek guidance.

Re-test at end of Week 8 and Week 12.

Weekly Templates (Pick 3-Day or 4-Day)

3-Day Rotation (e.g., Mon/Wed/Sat)

Day Primary Secondary Core (anti-movement)
D1 Push (horizontal) Pull (horizontal) Anti-extension + Dead bug
D2 Pull (vertical) Push (overhead/pike) Anti-rotation (side plank)
D3 Mixed skills (dips/pull-ups) Accessory rows Hollow → Leg raise ladder

4-Day Rotation (e.g., Mon/Tue/Thu/Sat)

Day Primary Secondary Core
D1 Push — horizontal Scap rows Anti-extension
D2 Pull — vertical Close-grip push Anti-rotation
D3 Push — overhead/pike Ring support/dips Anti-lat. flexion
D4 Pull — horizontal Chin/pull clusters Leg raise ladder

Warm-up: 3–5 min light cardio → wrist prep (60–90s) → scap control (wall slides x10 + scap pulls x8) → 1–2 easy sets of first movement.

Phase Detail & Progressions

Phase 1 — Base (Weeks 1–4)

Targets

  • Technique locked; RIR 2–3 on main sets.
  • Volume base: 10–15 total sets/week push, 10–15 pull, 6–10 core blocks.
  • Core: daily micro-dose (RKC plank 2×20–30s; dead bug 2×8/side).

Primary Prescriptions (examples)

Pattern Exercise Sets × Reps RIR
Push-H Incline → Standard push-up 4×8–12 2–3
Pull-H Inverted row (knees → legs straight) 4×8–12 2–3
Push-OH Pike push-up (hips high) 3×6–10 2–3
Pull-V Assisted chin-up (band/jump-ecc) 4×4–6 2–3

Notes: Use 3-1-X tempo on last set (3s down, 1s pause, fast up) to build control. Stop any set if shoulder anterior glide or lumbar arch appears.

Phase 2 — Build (Weeks 5–8)

Targets

  • Hypertrophy focus; RIR 0–2.
  • Leverage/ROM increases: deficit push-ups, feet-elevated rows, deeper pike ROM, stricter chins.
  • Volume: 12–18 total sets/week push, 12–18 pull, 8–12 core blocks.

Primary Prescriptions (examples)

Pattern Exercise Sets × Reps RIR
Push-H Archer or diamond push-ups 5×6–10 0–2
Pull-H Feet-elevated rows 5×6–10 0–2
Push-OH Box pike → partial ROM HSPU 4×4–8 1–2
Pull-V Strict chin/pull-ups 5×3–6 1–2
Density Day (weekly): 12-min EMOM — Min 1: 5 pull-ups (or 8 rows); Min 2: 10 push-ups; Min 3: 20s hollow + 6 dead bug/side. Repeat 4 rounds.

Phase 3 — Peak (Weeks 9–12)

Week 9 — Deload / Skill

  • Cut volume ~40%; keep intensity moderate (RIR 3).
  • Drill scap pulls, ring support holds (10–20s × 4), hollow holds.
  • Mobility & technique polish (pike tripod, HSPU line).

Weeks 10–12 — Strength/Skill Push

Pattern Exercise Sets × Reps Intent
Push-H Pseudo-planche lean push-ups 6×3–5 Strength (long rest)
Pull-V Weighted chin/pull (backpack) or archer 6×3–5 Strength
Push-OH HSPU partial → full ROM 5×2–4 Skill/strength
Skill Muscle-up transitions (rings/bar) EMOM 8–10 min Technique

Optional Performance Tests (Week 12): Strict push-ups, strict pull-ups/chins, 60s hollow quality, L-sit hold, best clean HSPU depth.

Progression Ladders (Bookmark)

Push

  1. Wall → High incline → Low incline → Standard
  2. Close/diamond → Archer
  3. Pseudo-planche lean
  4. Pike → Box pike → Partial ROM HSPU → Full HSPU

Pull

  1. Scap pulls → Inverted rows (knees → legs straight → feet up)
  2. Band-assist chin/pull → Strict
  3. Archer / Assisted one-arm
  4. Transitions → Muscle-up

Core

  1. RKC plank → Long lever plank
  2. Hollow tuck → Full hollow (arms OH)
  3. Dead bug → Hanging knee raise → Leg raise
  4. L-sit (tuck → one-leg → full) · Dragon flag negatives → full
  5. Levers: tuck → adv. tuck → one-leg/straddle → full

Advance when you can complete top-end reps at the prescribed RIR with pristine form across all sets.

Daily Blueprints (Copy/Paste)

Push-H + Pull-H Day

  1. Primer: wall slides 2×10 + scap pulls 2×8
  2. Push main: progression from ladder — 4–5×6–12 @ RIR 1–3
  3. Row main: 4–5×6–12 @ RIR 1–3
  4. Accessory: triceps or biceps 2×10–15 (bodyweight variant)
  5. Core: RKC plank 2×20–40s + dead bug 2×8/side

Pull-V + Push-OH Day

  1. Primer: wrist prep 60–90s + hollow 2×20–30s
  2. Chin/Pull main: 5×3–6 (assist as needed) @ RIR 1–2
  3. Pike/HSPU: 4×4–8 (tempo 3-1-X last set)
  4. Accessory: ring support holds 3×15–20s
  5. Core: side plank 2×20–30s/side + leg-raise ladder 2–3 sets

Fuel & Recovery Integration (Daily)

Timing Action Why
−60 to −30 min Small carb + protein (banana + yogurt) Session energy without GI drag
During Water; add electrolytes if >45 min or hot Hydration/performance
0–90 min post Protein 0.3–0.5 g/kg + carbs Support MPS & glycogen
Daily Creatine 3–5 g; sleep 7–9 h Strength/recovery base

See Part 4 fueling templates for full day plans.

Troubleshooting & Auto-Regulation

If reps stall early

  • Add assistance (higher incline, band) for 1–2 weeks, keep RIR 1–2.
  • Use cluster sets: 2+2+2 with 15–20s breaks.

If elbows/shoulders grumble

  • Insert isometric holds (30–45s) before dynamic work.
  • Reduce depth on dips; emphasise serratus (protraction at top).
Stop & regress on sharp pain, nerve signs, or persistent night pain. Educational guide only — consult a professional if unsure.

Printable Planner (Blank)

Week Day Push (exercise • sets×reps • RIR) Pull (exercise • sets×reps • RIR) Core (drills) Notes
1 D1
1 D2
1 D3
2 D1
2 D2
2 D3
… …

12-Week Milestone Tracker

Test W0 W8 W12
Strict push-ups (full ROM)
Strict pull-ups/chins
RKC plank (max 45s)
Hollow hold (quality)
L-sit / HSPU depth

Print via your browser: File → Print (this page is print-styled). For digital logging, duplicate this table in Notion/Sheets.

Original Author: Festus Joe Addai — Founder of Made2MasterAI™ | Original Creator of AI Execution Systems™. This blog is part of the Made2MasterAI™ Execution Stack.

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