The reverse push-up, also known as the inverted Row, is a bodyweight exercise that builds strength in your whole body.
This workout is less known because it takes the form of a regular push-up but in a reversed manner. This workout’s motion range is more complex than a standard push-up.
The muscles engaged in this exercise include the core, arms, back muscles, and leg.
Challenging as it is, reverse push-ups require you to generate enough upper body strength before performing a complete rep. Include this workout in your routine and do it regularly, and you’ll witness visible results in a short time.
Also known as Inverted Row
Targeted Muscles: Chest, Triceps, Core
Equipment Needed: Mat (Optional)
Difficulty Level: Beginner
Exercise Type: Hypertrophy
Exercise Mechanics: Compound
Choose the sets and reps depending on your capability to maintain the proper form.
- Begin in an all-fours position with your knees and toes bent. Ensure your knees and toes touch the floor. Spread your hands at a shoulder-width stance.
- Spread your fingers, hold the ground and rotate your delts outward to engage your back muscles. Stretch your legs and raise your knees off the ground to assume a plank posture. Ensure your legs are shoulder-width apart or a little wider.
- Put pressure on your deltoids and hips as you brace your core. Contract your glutes and quads and ensure your chin is tucked throughout the session. This will be your starting position.
- Move your chest in the direction of your arms by bending the elbows. Ensure your shoulder blades retract as you move toward the ground.
- Bring your body down such that your upper arms align with your back. Your wrists should be below your elbows at this point. Pause for a few seconds.
- As you maintain your body alignment, keep your torso close to the floor and thrust your hips backward as you stretch your arms. Bend your hips to sit back.
- Transfer most of your weight towards your lower body as you maintain your arms in a straight posture. Pause again.
- Drive using your feet balls to stretch your hips and knees to resume the push-up position.
- Repeat the technique until you get the recommended set of reps.
Up for a challenge?
Wear a vest to level up the difficulty of this exercise. Likewise, you can plant your feet on the ground instead of the bench to add resistance to the workout. Set a straight bar between your chest and waist if you are a beginner. The higher the bar, the simpler the movement. As you improve your technique, you can gradually lower the bar to add challenge to the exercise.
BENEFITS OF REVERSE PUSH-UPS
REVERSE PUSH-UPS ARE CONVENIENT
Reverse push-ups are customizable and work for all fitness levels; you can adjust the number of reps you perform based on your fitness level. You only need your body to perform reverse push-ups; they can be included in other workout plans, regardless of where you choose to work out, at home or gym.
CAN INCLUDE CARDIO IN THE NORMAL WORKOUT ROUTINE
When you have mastered the technique of reverse push-ups and can perform with a full range of motion, you can do them often to improve your heart rate and train your cardiovascular system. You can shift from one move to another real quick as your cardiovascular system maintains an elevated pulse.
BUILD UPPER BODY STRENGTH
You will improve your tricep, core, pectoral, and deltoid muscle strength when you consistently execute reverse push-ups with the correct technique. Building overall strength is crucial since you need it to perform other exercises and other daily activities that involve lifting, pulling, or pushing.
ALTERNATIVES TO REVERSE PUSH-UPS
INCLINE BENCH BARBELL ROW
Requirements: Bench, Barbell
Tip: Incline your bench at a 45-degree angle to enable you to pick the barbell when you commence the exercise. If you incline the court at a much higher angle, you might not be able to pick the barbells.
- Incline the bench at a 45-degree angle.
- Lie prone on the incline bench and straighten your legs behind you. Extend your arms just below your shoulders.
- Using a pronated grip, grip the barbell at a shoulder width stance and exhale. Lift the barbell towards your chest by moving your elbows out and behind. Contract your shoulder blades together as you do so.
- Keep moving your elbows backward ad contract your shoulder blades such that your elbows are by your sides.
- Inhale as you bring the barbell down to resume the starting position.
- Repeat until you achieve the recommended sets of reps.
MISTAKES TO AVOID WHEN PERFORMING REVERSE SIT-UPS
To get the most benefits from this workout, watch for the following mistakes and avoid them.
WRONG ELBOW ANGLE
flaring the elbow in the wrong position is a common mistake people make while pushing up. Flaring the elbows is usually a result of too wide a stance to target and grow your chest. Doing this has no potential benefit except putting you at risk of sustaining elbow injuries.
It is ideal for lining the elbows with the chest to stimulate utmost muscle activation as you perform the exercise. Use a shoulder-width grip or a slightly wider grip.
RUSHING THE REPS
Rushing the reps quickly is okay if you are experimenting on a fitness test, but it should not be incorporated into any workout. Cranking the reps while rushing increases the elbow shear force and can cause you elbow injuries. Fix this by performing the exercise with the correct technique pulling the workout at a slow and controlled pace. This will offer you better results and activate your posterior delts, chest, and triceps.
HANDS TOO FAR FORWARD
Ensure you position your hands below your shoulders as you perform the exercise. If your joints are further out, they are likely to be strained. Lean over your wrists to keep your elbows behind your shoulders at a 45-degree angle from your sides.
The reverse push-up is a surefire way to build muscle size and hypertrophy in your triceps, chest, and core. It engages more muscle in your lower and upper body because it is a full-body movement.
This exercise conditions your body, burning excess calories. Therefore, if you’re looking to burn calories, shape your waist, improve your heart rate and trim your upper body, give this exercise a go.
Break a leg!