Pull up push up workouts are perfect for boxers. They build upper body power, improve core control, and sharpen endurance. And the best part? You can do them anywhere—at home, in the park, or even during travel.
This post will break it all down. You’ll get the key benefits, smart variations, and a complete routine to follow. No fluff. Just a solid, go-anywhere workout that hits hard and trains harder.
Why Push-Ups and Pull-Ups Are a Perfect Combo
Boxers need strength that moves with them. That’s where push ups and pull ups come in. No machines. No wasted motion. Just pure, bodyweight power.
Push-ups train the front—chest, shoulders, triceps. Pull-ups cover the back—lats, traps, biceps. One pushes. One pulls. Together, they build balance and control across the upper body.
This isn’t just about muscle. It’s about function. You’re training the horizontal and vertical planes. That means better punches, tighter defense, and stronger clinches.
Push up and pull up workouts also train your joints to stay stable under pressure. Every rep demands control. Your core stays tight. Your form sharpens.
And the setup? Dead simple. A floor and a bar. That’s it. This is the kind of training you can do in your garage, at the park, or between rounds at home. Real strength. Real results. No excuses.
Related Article: Workout at Home. Warm Ups, Jump Ropes, Pull Up Bars, and Dip Bars
Benefits of a Push-Up Workout
Push-Ups work wonders. Here are some ways they do that:
Total Upper Body Activation
A push up workout targets your chest, shoulders, and triceps. It also fires up your core—key for power and control in every punch.
Better Posture and Shoulder Health
Push-ups train you to stay aligned. Your shoulder joints stay strong. Your posture stays fight-ready.
Core Engagement
Every rep demands a tight core. No sagging. No arching. Just clean, solid movement.
Easy to Modify
This move works for everyone. Go incline to start. Try decline for more chest. Diamond push-ups? Perfect for triceps.
Benefits of a Pull-Up Workout
Some Benefits of Pull-Ups that you must know:
Back, Arms, and Grip
A pull up workout trains your lats, biceps, upper back, and forearms. It’s full upper-body pulling power—no machines needed.
Better Grip Strength
Stronger grip means better control. Hang tough on the bar. Stay solid in the clinch.
Scalable for All Levels
New to it? No need to be afraid. Use bands or start with chin-ups. More advanced? Add weight. Slow down the reps. The pull up workout grows with your strength.
Full Body Tension
It’s not just about your arms. You’ll tighten your glutes, brace your core, and stay locked from head to toe.
Related Article : Best Weightlifting Gloves for Pull Ups
The Push-Up Pull-Up Workout Routine
This push up pull up workout is all about smart structure and steady gains. Whether you’re just starting or already seasoned, there’s a level for you. No machines. Just raw bodyweight work that builds real fight power.
Beginner Routine – 3 Rounds
- 5 assisted pull-ups or negatives
- 10 incline push-ups
- Rest 60 seconds between rounds
Start here if you’re building strength. Use a resistance band or do slow negative pull-ups to build pulling power. Incline push-ups are easier on the shoulders and still hit your chest and triceps.
Intermediate Routine – 4 Rounds
- 8–10 pull-ups
- 15 standard push-ups
- Rest 45 seconds
Now you’re working with control and form. This level brings real tension to the upper body. Keep your core braced and elbows in tight.
Advanced Routine – 5 Rounds
- 10–12 pull-ups
- 20–25 push-ups
- 1-minute plank after each round
This one’s for fighters who want power, endurance, and stability. Add a plank to torch your core after every set.
Optional Add-On: Lower Body Burner
Want full-body intensity? Add a squat set after each round. Bodyweight or jump squats both work. You’ve now got a push up pull up squat workout—perfect for legs, lungs, and that explosive drive boxers need.
Whether you’re doing a push up and pull up workout, a straight pull up push up workout, or going full circuit with squats, this routine keeps you fight-ready—anywhere.
How to Progress Over Time
Progress fuels power. If your push up pull up workout feels too easy, here’s how to level up:
Add Reps or Reduce Rest
Do more reps each round. Or shave time off your rest. Both push your stamina and strength.
Try Harder Variations
Add challenge with archer push-ups, clap push-ups, or wide-grip pull-ups. These build explosive control.
Tempo Training and Supersets
Slow your reps down. 3 seconds down, 1 second up. Feel the burn. Or pair moves back-to-back—like push-ups into pull-ups—no rest.
Track Your Progress Weekly
Write it down. How many reps? How long did you rest? Keep score and break your own records.
The best pushup pullup workout evolves with you. No gym. No problem. Just you, your body, and your will to grow stronger.
Tips for Success and Form Check
You get the best out of push ups and pull ups when your form is sharp. Don’t rush. Control each rep.
1. Prioritize Control Over Speed
Fast reps? Not the goal. Go slow. Feel each muscle work. That’s how you build real strength.
2. Lock in Proper Push-Up Form
For every push up workout, touch your chest to the floor. Keep your body in a straight line. No sagging hips. No warming up.
3. Master the Full Pull-Up
A real pull up workout means full range. Arms fully extended at the bottom. Chin over the bar at the top. Don’t cheat the rep.
4. Common Mistakes to Avoid
No half reps. No loose core. Don’t flare your elbows. These kill your gains and risk injury.
5. Modify If Needed
If you’re just starting out or bouncing back from injury, scale smart. Use bands. Go incline or negative. Progress will come. Perfect form beats more reps. Nail every movement—and let your strength speak.
Where to Do This Workout
This pushup pullup workout can be done anywhere. That’s the beauty of it. Find a park with bars. Use the monkey bars at a playground. A strong tree branch? That works too. Indoors? Grab a doorway pull-up bar or resistance bands. Even TRX straps help you mimic pull-up angles.
Stuck in a hotel or small space? Push-ups need zero gear. And pull-ups? Use a low doorframe or find a stable ledge. No matter where you are—home, gym, travel, or street—you can train hard. The pushup pullup workout always goes with you.
Conclusion
This simple push up pull up workout gets results. Fast. It’s efficient. It’s powerful. And it needs no equipment or gym. You train chest, back, arms, core, and grip—all with your own body. That’s why boxers love it. It builds functional strength you feel in the ring.
It doesn’t matter if you’re just starting or deep in your fight camp. The pushup pullup workout scales with you. Add reps. Mix up the moves. Throw in squats for a full-body circuit. What matters most? You show up-move with control. You stay consistent.
Try the routine. Tweak it to match your level. Own your training. Anywhere. Anytime.
