Reverse Push-Up Exercise: How to Master Reverse Push-Ups

A reverse push-up is a bodyweight exercise designed to build strength throughout your entire body. The range of motion is more complex than a standard push-up, which involves raising and lowering your body with your arms. Reverse push-ups engage your arms, core, legs, and back muscles to lower your body to the ground, drive backward toward your heels, and then push back up to a regular push-up position. The result is a powerful full-body exercise.

Reverse push-ups offer several notable benefits.

1. 1. Reverse push-ups build upper-body strength. When performed properly and regularly, this push-up variation builds strength in your triceps, deltoids, core, and pectoral muscles.
2. 2. Reverse push-ups can add cardio to your workout routine. Once you've mastered reverse push-ups and are comfortable with the range of motion, you can practice them quickly to elevate your heart rate and work out your cardiovascular system.
3. 3. Reverse push-ups are a convenient home workout. No equipment is required to practice reverse push-ups. They are a bodyweight exercise that can be easily incorporated into any workout plan, whether you're working out at the gym or at home.

To increase the challenge level, place your feet on an elevated surface such as an exercise block, box, or step. This will increase the activation of your upper chest muscles in the decline phase of the exercise. On the other hand, you can decrease the challenge by keeping your knees bent and in contact with the floor throughout the range of motion.

For reverse push-ups, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be shoulder-width apart.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
3. 3. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
5. 5. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom of the movement.
6. 6. While maintaining your alignment, keep your chest close to the ground and push your hips backward while straightening your arms. Sit your hips back by bending your hips and knees to push your hips towards your feet.
7. 7. Shift the majority of your bodyweight toward your lower body while keeping your arms straight. Pause at the bottom position.
8. 8. Push through the balls of your feet and straighten your hips and knees until you end up in a push-up position.
9. 9. Repeat the reverse push-up for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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