14 Powerful Exercises That Start With P (How To & Muscles Worked)

If you’re interested in alphabet workouts, the letter P is a great place to start!

From Pilates to pushups, there are so many options to choose from.

One of the things that you’ll notice is that when is comes to a couple of big P exercises like Planks and Pushups, there are nearly endless variations. For brevity’s sake, we’ve only listed a few of each, and we’ve only scratched the surface.

Without any further ado, here’s an (almost) complete list of exercises that start with P.

Some of the best exercises that start with the letter P are:

Pushups
Plyo-Pushup
Passive Bar Hang
Pull-up
Pronated body row
Pistol squat
Plank
Pigeon Pose
Pretzel stretch
Push press
Power clean
Pallof press
Preacher curls
Pilates

Let’s explore each movement, how to do it properly, and why it deserves a spot on this list and in your arsenal.

1. Pushups

The pushup is one of the oldest and most tried and true bodyweight compound exercises used by everyone from elite athletes to recreational gym users to school gym classes. As there are numerous variations of pushups, we will focus on the basic version and one advanced variation.

How To

Begin in a tabletop position with your hands placed in line with your shoulders and your knees under your hips. Extend your legs with your feet approximately hip-width apart. Engage your core, glutes, and legs to maintain a straight, flat line from head to toe.

Slowly bend your elbows, do not allow them to flare out, as you lower yourself until your chest is about a fist distance away from the ground. Keep your eyes looking forward, not downward.

As you exhale, push yourself away from the floor back into a “high planks” starting position.

Muscles Worked

Pectoralis
Anterior Deltoids
Triceps
Abdominals
Erector Spinae
Glutes

2. Plyo-Pushup

One of the many advanced variations of a pushup, the plyo-pushup not only helps to build muscle, endurance and speed, but it also burns fat.

How To

Starting in a high plank position, focus on keeping your core engaged, hands in line with your shoulders, and a straight-line torso.

Begin to lower your body as you would a regular pushup. Once you reach the low point, push your hands into the floor and drive your body upward with enough power that your hands come off the ground.

Whether you choose to add a clap of your hands or not is up to you, however, focus on landing lightly on the ground with your elbows slightly bent to absorb the impact. Flow straight into the next rep.

Muscles Worked

Pectoralis
Anterior Deltoids
Triceps
Abdominals
Erector Spinae
Glutes

3. Passive Bar Hang

While hanging out does wonders for you socially and mentally, it also helps you physically. The passive bar hang (or dead hang) not only helps you build major muscle strength and grip strength but also helps stretch you out and assists with better posture.

How To

Use a bench, step, or box to assist you in reaching the bar if needed. Jumping up and going into an active hang is counterproductive.

Feel free to choose either a standard overhand grip or an underhand grip with your thumb wrapped around the bar. Place your hands shoulder-width apart.

Step gently off the bench and allow your body to hang with your arms straight, allowing your body to relax, and creating dead weight.

Do not hold your breath and do not allow your body to swing, remain as straight as possible.

Muscles Worked

Deltoids
Latisimus Dorsi
Pectorals
Rotator Cuff
Rhomboids
Wrists
Fingers

4. Pull-up

A functional and foundational exercise that increases back strength and muscles, the pull-up incorporates full-body coordination.

How To

Grab the bar with your palms facing away from you with your hands approximately shoulder-width apart. Depending on how tall you are and the bar height, you may have to bend your knees to avoid having your feet hit the floor as you hang with straight arms.

With your core engaged, begin to pull yourself upwards, as you bend your elbows, keeping them tucked at the side of your body (think of driving your elbows to the floor).

Aim to lift yourself until your chin is above the bar and then slowly lower yourself back to the starting position with your arms at full extension.

Muscles Worked

Latissimus dorsi
Trapezius
Pectoralis Major & Minor
Teres Major
Obliques
Abdominals
Biceps
Triceps
Rhomboids

5. Pronated Body Row

Also known as the inverted row, this exercise helps to build strength in your back (while using your entire body) as well as improve your posture with the use of minimal equipment. You can use parallel bars, a squat rack, or even playground equipment.

How To

When using a squat rack, set the bar at approximately waist height or high enough for you to fully extend your arms when your body is laying on the floor. The bar should be roughly in line with your upper chest.

As you reach up for the bar, fully extend your arms and grab the bar with an overhand grip. Depending on the height of the bar, your body may lift slightly off the floor, if so, keep your heels planted on the ground.

Engage your core and glutes as you maintain a straight line throughout your body. Pull yourself upward toward the bar. Pause at the maximum height (you may not touch the bar with your chest), retract your shoulder blades, and then slowly lower back to the starting position.

Muscles Worked

Latissiums dorsi
Trapezius
Rhomboids
Erector Spinae
Posterior Deltoids
Biceps
Abdominals
Obliques
Hamstrings
Glutes

6. Pistol Squat

A great exercise for improving your balance and increasing ankle mobility, pistol squats target your hip and ankles, using all of your major leg muscles.

How To

Stand with your feet shoulder-width apart and a slight bend in your knees. Roll your shoulders back and keep them in line with your hips while maintaining a neutral head and neck position.

Lift one foot slightly off the ground as you balance your weight on your standing foot. Reach your hands straight out in front of you to help with your stability.

Slowly begin to bend the knee of your standing leg, hinging at your hips, your elevated leg should remain extended straight out in front of you. Focus on maintaining a neutral spine and upright torso as you lower until the bottom of the squat (ultimately with your butt touching your heel). Do not allow your back to arch or your planted heel to come off the ground.

Push through your heel and use your glutes to help return to a standing position.

Muscles Worked

Quads
Glutes
Hamstrings
Calves
Core
Hip Flexors
Hip Adductors

7. Plank

As with the pushup, there are a large number of plank variations that you can incorporate into your workout program. A perfect anywhere, anytime isometric exercise that needs no equipment, planks are a great full-body exercise that helps build strength and improves your posture.

While the longest plank on record is over nine and a half hours, your goal should be 30-60 seconds and repeat for 3-5 reps, regardless of which variation you are doing.

How To

High Plank – Start in a tabletop position with your hands in line with your shoulders and your knees directly under your hips.

With your core, shoulders and glutes engaged, extend your legs straight out behind you with your feet placed approximately hip-width apart. The wider your feet are, the easier.

Make sure that you have a straight flat line from your head, through your back to your feet. Do not allow your butt to raise up or your hips to sink.

Side Plank – Begin laying on one side with your elbow in line with your shoulder and your forearm flat on the ground. Your legs should be extended with your feet stacked on top of each other forming a straight line from head to foot.

As you engage your core, lift your hips off the ground, supporting your weight on your forearm and the side of your bottom foot. Focus on keeping your hips stacked and facing forward, do not let your bottom hip sag.

Muscles Worked

Tranvsverse and Rectus Abdominis
Obliques
Serratus Anterior
Glutes
Shoulder Stabilizers
Deltoids
Pectorals
Biceps
Triceps
Hamstrings
Quads

8. Pigeon Pose

This commonly used yoga pose will assist with your hip mobility and flexibility while also stretching out various parts of your lower body.

How To

Starting in Downward Facing Dog, kick your right leg into the air (three-legged dog). Bend your right knee as you bring it forward to the outside of your right hand. Lay your leg down with your right shin roughly parallel in front of you on the mat.

Lay your left leg flat with your foot pointing straight back.

Square your hips to the front of your mat. Slowly breathe as you hinge your hips and lower your upper body over the top of your right shin. Depending on your flexibility, you can extend forward onto your forearms or extend your arms completely straight in front of you, resting your upper body on your right shin.

Hold this pose for 30-60 seconds.

As you come out of the pose, bring your hands back in line with your shoulders, curl your left toes under and kick your legs back into Downward Facing Dog. Repeat on the left side.

Muscles Worked

Groin
Lower Back
Hamstrings
Glutes
Posas (hip flexors)

9. Pretzel Stretch

For those who are confined to a chair throughout the day or following a lower body workout session, this rotational stretch will help relieve tightness in the upper back and glutes.

How To

Begin sitting on the floor with your legs straight out in front of you. Place your right foot on the floor on the outside of your left knee. Place your right hand slightly behind you for support.

Turn your torso to the right, placing your left elbow on the outside of the right knee. Slowly and gently push your left elbow just above your right knee to assist with the stretch. Look back over your right shoulder.

Hold for 30-60 seconds and repeat on the opposite side.

Muscles Worked

Obliques
Glutes
Erector Spinae

10. Push Press

This compound exercise uses either dumbbells or a loaded barbell to help build full-body strength and athletic power.

How To

Using a pair of dumbbells, rest them gently on your shoulders with your palms facing each other standing in an athletic stance with your feet roughly hip-width apart.

With your core braced and back straight, bend slightly deeper at the knees (quarter squat) as you drive through your heels to extend your hips and knees while pressing the dumbbells overhead.

Slowly lower the weights back down to shoulder height and reset your lower body to repeat the rep.

Muscles Worked

Hamstrings
Quads
Glutes
Deltoids
Trapezius
Triceps
Core

11. Power Clean

An explosive full-body exercise used to increase strength and power, the power clean challenges both your strength and coordination. If you are new to lifting weights, you may want to use just the barbell at first to help with proper form.

How To

Standing with your feet just outside of shoulder-width and toes pointed slightly outward, have the bar positioned in front of your shins.

Squat down to grab the bar with an overhand grip, hands shoulder-width apart, arms just outside of your knees, and shoulders hovering just over the front of the bar.

Keeping the bar close to your body, focus on having a natural curve in your back and a strong upper body. Use your hips and knees to help lift the bar off the floor.

As you lift the bar above your knees, drive your hips forward, shifting the weight from your heels into the front of your feet as your thighs make contact with the bar. Use your thighs to help pop the bar upward towards your shoulders.

As your hips, knees, and ankles extend to drive the bar, shrug your shoulders as you pull your arms and body under the bar, flipping your wrists to rest the bar in your palms.

Drop into a half squat while keeping your upper body upright. With your body under the bar, arms parallel to the ground, come out of the squat with the bar resting on your shoulders, clavicle, and palms.

The entire lift process should be a smooth, fast, powerful motion.

To return to the starting position, flip your grip as you remove the bar from your shoulders and slowly lower it back down to the floor, using your hips and knees, keeping it close to your body.

Muscles Worked

Hamstrings
Glutes
Quads
Calves
Abdominals
Back
Biceps
Deltoids
Forearm Flexors
Trapezius

12. Pallof Press

The pallof press is a little known exercise that targets the muscles in the core, specifically the obliques and the transverse abdominis.

It is named after physical therapist John Pallof, who developed the exercise as a way to train the core muscles to resist rotation.

How To

Using a resistance band or cable machine, interlace both hands around the end of the band or handle. Standing parallel to the anchor point, step away to create tension in the band/cable.

Standing in an athletic stance, feet shoulder width apart, torso upright, position your hands near the middle of your chest.

While keeping your torso still, slowly extend both arms out in front of your chest. Exhale as you press the band/cable outward as it will engage more abdominal activation. Repeat for reps and then repeat the exercise facing the other direction.

Muscles Worked

Transverse and Rectus Abdominis
Obliques
Erector Spinae
Glutes

13. Preacher Curls

One of the most popular compound exercises for enhancing the big guns, preacher curls not only develop stronger biceps but they also assist with creating more stability in your shoulders.

How To

Using the preacher curl bench, make sure that your feet are flat on the floor as your upper arms and chest are in contact with the arm pad, grab the EZ curl bar with an underhand grip.

Allow your arms to be long with a neutral wrist position. Keeping your upper arms in contact with the arm pad, slowly bend your elbows to raise the EZ curl bar upward, squeezing your biceps. Raise the bar until it is level with your shoulders.

Slowly straighten your elbows to lower the bar and repeat.

Muscles Worked

Biceps

14. Pilates

Pilates is a form of exercise that focuses on strengthening the core and improving flexibility, balance, and posture through low-impact, controlled movements. It was developed by Joseph Pilates in the early 20th century and has since gained popularity around the world.

Pilates workouts typically involve the use of specialized equipment, such as a reformer, Cadillac, or mat, and can be performed by people of all fitness levels.

In addition to improving physical strength and flexibility, Pilates is also believed to have mental and emotional benefits, such as reducing stress and promoting relaxation.

Muscles Worked

Pilates is a full body workout, but you can expect specific focus on:

Abdominal muscles including the rectus abdominis and the obliques
Back muscles including the erector spinae and the latissimus dorsi
Gluteal muscles including the gluteus maximus, gluteus medius, and gluteus minimus
Hip muscles including the hip flexors, hip extensors, and hip rotators
Shoulder muscles including the deltoids and rotator cuff muscles
Chest muscles (pectoralis major and minor), triceps, and biceps

Wrapping Up

Well, there you have it folks! A whole list of exercises that start with the letter P to help you get fit and healthy.

Whether you are pushing, pulling, exploding, or simply stretching, the letter “P” has something for everyone. While you might feel overwhelmed with the number of exercises on this list, take your time to work through all of them, as we take a well-deserved break when it comes to the letter “Q”.

You can work your way through the list, or mix and match letters to create an amazing alphabet workout. The choice is yours!

For more, see:

Hope this helps!