Can be done anywhere: technique and peculiarities of reverse push-ups

Push-ups are a popular exercise done at any workout. But have you heard about the reverse technique? To get the effect, it is important to perform the movement carefully and under control, so we tell you about all the features and nuances of this type of push-ups.

trzykrotny mistrz świata w vorkoucie, ambasador Demix

“I consider it one of the best because it maximizes the triceps and engages them in a targeted way. Developing the triceps helps to strengthen and shape the arms as well as improve overall strength endurance.”

Benefits of the exercise

The main effect is aimed at developing the triceps and creating relief, improving tone and tightening the skin of the arms. The upper back, shoulders, deltoids and pectoral muscles can also be strengthened with this exercise.

Contraindications

In addition to chronic diseases, inflammation and the recovery period after surgery or illness, the list of restrictions for exercise includes:

• shoulder or elbow problems;
• Injuries in the upper extremities;
• pain or discomfort when performing exercises for the triceps.

How to properly perform reverse triceps push-ups?

To perform you will need a support. This can be a chair, a couch, a bed, a tall ladder, a bar and, of course, a bench in the gym. Do not forget to stretch to minimize the risk of injury. Determine the number of repetitions yourself, based on your physical capabilities. Start with 10 repetitions in three approaches, if you realize that you are ready for more, you can make a fourth approach.

Technika

• Sit with your back to the elevated platform. Place your hands on the edge of the platform at shoulder width. Fingers clasp the edge of the support.
• Place your feet shoulder-width apart and bend them slightly at the knees. You can leave your legs straight, this will make the task a little more difficult by reducing the lower support point.
• Straighten your arms, lifting your pelvis so that it does not touch the ground and is approximately level with the support.
• Keep your back straight and your gaze forward.
• Slowly bend your elbows to a 90-degree angle at the elbow joint, lowering your pelvis below the elevation.
• Then slowly straighten your arms, returning to the starting position.

Common mistakes

When performing any exercise, especially if you’re practicing without a trainer, it’s important to keep track of your technique. Try to feel the muscles that are engaged by the movement. Let’s analyze the important points for reverse push-ups.

• Inertia. This mistake leads to overpumping of the upper body and, as a result, insufficient activation of the triceps. Make sure that the movement is performed precisely at the expense of the arms, keep the torso in a static position.
• Abrupt movements. Jerks can be fraught with injuries. Therefore, you should perform the exercise under control, smoothly, without hurrying.
• Twisting the wrist. During the exercise, the hands do not change position and tightly adhere to the support. Only in this case you can avoid discomfort and injuries.

Alternatives to reverse push-ups

There is a list of exercises that also actively engage the triceps. Here is what you can replace reverse push-ups with:

• push-ups on the bars;
• French press;
• triceps extensions in the upper block;
• push-ups from the floor with a narrow arm position.

You can also supplement their training, but remember that you can not overload one muscle group during one workout, it may cause injury or pain.

How to compose a workout with reverse push-ups?

There are also exercises that will allow you to change the load and expand the zone of influence. These are exactly what you should perform as a complement to reverse push-ups.

Wide push-ups on the chest

With this technique, the muscles of the back, pectoral and deltoid muscles are actively engaged.

Technika

• Take a plank position on straight arms, feet on the width of the pelvis or together, emphasis on the toes. Spread your arms wide, spread your fingers, creating a tight support.
• The body is straight from top to toe, the back is not bent or rounded. Don’t arch your pelvis. Keep your gaze in front of you.
• As you inhale, lower yourself downward, keeping your elbows slightly apart.
• When you feel you can’t go any lower, exhale and return to the starting position by extending your elbows.

Dumbbell bench press

This exercise involves the pectoral muscles, front delts and triceps. Also due to the fact that the projectile is located separately in each hand, stabilizer muscles are engaged.

Technika

• Take dumbbells of equal weight in each hand. Lie on the bench, bring your shoulder blades together and lower them, pressing them firmly against the surface of the bench. Your head and pelvis also rest against the bench.
• Extend your arms up in front of you, hands with dumbbells are in the same plane with each other at the level of the collarbones. The feet are firmly resting on the floor, knees bent.
• As you inhale, lower the dumbbells parallel to the chest, bringing them to a right angle at the elbows.
• As you exhale, simultaneously bring the two dumbbells back up. Make sure that one hand is not ahead of the other.

Wyciskanie na ławce

A strength exercise that allows you to simultaneously pump the muscles of the shoulder, chest and arms.

Technika

• Lie on the bench, bring your shoulder blades together and lower them, keeping them tightly pressed to the surface of the bench. The head and pelvis also rest against the bench. Knees bent, feet firmly resting on the floor.
• Grip the barbell with a straight grip slightly wider than shoulder width. Take it off your feet, straighten your arms. The barbell should be at the level of your collarbones.
• As you inhale, lower the barbell down, bending your arms at the elbows, with your shoulder blades converging but not coming off the bench. At the bottom point, the barbell almost touches your chest.
• As you exhale, straighten your arms, bringing the bar up to the starting position.

Remember, discipline is what gets you results, so take it one step at a time. Regular training, proper nutrition and a good attitude are the keys to success.