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Reverse Push-up

Reverse Push-up

The Reverse Push-up is a dynamic exercise that targets multiple muscle groups in your upper body and core. Unlike the traditional push-up, which primarily works your chest and triceps, the Reverse Push-up places more emphasis on your shoulders, back muscles, and core stability. This makes it a great variation to add to your fitness routine, as it can help improve your posture, upper body strength, and overall muscular balance. To perform a Reverse Push-up, you will need a sturdy elevated surface, such as a bench or step, that is about knee-height. Start by facing away from the bench and place your hands shoulder-width apart on the edge, fingers pointing towards your body. Walk your feet forward, extending your legs until they are straight and your body forms a diagonal line from head to heels. Keep your core engaged and maintain a straight back throughout the movement. Lower your body towards the bench by bending your elbows, allowing them to flare out to the sides. As you lower yourself, focus on squeezing your shoulder blades together, activating your back muscles. Once you reach the bottom position, push through your hands and engage your chest, shoulders, and triceps to raise your body back up to the starting position. Repeat for the desired number of repetitions. The Reverse Push-up offers a challenging and effective way to strengthen your upper body and improve your functional fitness. As with any exercise, it's important to use proper form, start with a weight or difficulty level that suits your current fitness level, and gradually progress as you feel comfortable. Keep in mind that it's always a good idea to consult with a fitness professional for personalized guidance and to ensure the exercise is appropriate for your individual needs and abilities.

Instructions

  • Start by lying on your back with your knees bent and your feet flat on the ground.
  • Position your hands behind your head with your elbows pointing out to the sides.
  • Engage your core and glutes, and lift your hips off the ground, pushing through your heels.
  • Continue to raise your hips as high as possible, while keeping your back and neck in a straight line.
  • Pause at the top of the movement, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Incorporate reverse push-ups into your regular workout routine to target and strengthen the muscles in your upper body, including your chest, shoulders, and triceps.
  • Maintain proper form by keeping your body in a straight line from your head to your heels throughout the exercise.
  • Engage your core muscles to add stability and support during the movement.
  • Gradually increase the difficulty of the exercise by elevating your feet on an elevated surface or using resistance bands for added resistance.
  • Focus on controlled and slow movements during both the lowering and lifting phases of the exercise to maximize muscle engagement.
  • Vary your grip to target different muscle groups. Try using a wider grip to target your chest and a narrower grip for increased emphasis on your triceps.
  • Incorporate reverse push-ups as part of a comprehensive upper body workout routine that includes other exercises such as push-ups, bench presses, and dips.
  • Allow for adequate rest and recovery between workouts to optimize muscle growth and prevent overuse injuries. Aim for at least one day of rest between reverse push-up sessions.
  • Stay consistent with your reverse push-up training to see progress over time. Aim to increase the number of repetitions or sets as you get stronger.
  • Ensure proper nutrition and hydration to fuel your workouts and support muscle recovery and growth. Include a balanced diet with adequate protein, carbohydrates, and healthy fats.

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