Basic bodyweight exercise guide: Pull-up and pushup

(A) Horizontal pull-up (or inverted row)

The horizontal pull-up strengthens all the muscles involved in pulling motions. Maintain the torso and legs in a straight line throughout the movement. Once you can perform 10 to 15 pull-ups using a high bar, the exercise can be made more challenging by using a lower bar and even more challenging by performing the exercise with your feet on a bench or other elevated surface.

(B) Pushup (or press-up)

The pushup strengthens all the muscles involved in pushing motions. Maintain the torso and legs in a straight line throughout the movement. Once you can perform 10 to 15 pushups on a high box, the exercise can be made progressively more challenging by using a lower box or surface, then the ground, and then by performing it with your feet on a bench or other elevated surface.