The reverse push-up is a body weight exercise that targets several muscle groups, including your back, shoulders and arms. This is an advanced exercise that requires not only significant strength, but also flexibility. Make sure you warm-up properly before doing the reverse push-up exercise. If you are just learning this movement, focus on proper technique to avoid injury.
Execution
The reverse push-up is the opposite of a standard push-up. You lie on a mat face-up with your palms flat on the floor next to your head and your elbows pointing toward the ceiling. Bend your knees and place your feet flat on the floor. Push through your hands and feet, simultaneously straightening your arms and legs. Lift your hips and arch your back. Keep your palms on the floor but lift your heels. At the top of the movement, you are an inverted "u."
Muscles Worked
The reverse push-up strengthens your back, shoulders and triceps, the muscles on the back of your upper arm. Your shoulder, or deltoid muscle, is composed of three smaller muscles: the anterior, or front, deltoid, the posterior, or rear, deltoid; the lateral, or side, deltoid. The reverse push-up targets the rear and lateral aspects of your shoulder muscle. Your abs are also involved in the movement; they help stabilize your body in the inverted position.
Function
Besides being a strengthening exercise for several muscle groups, the reverse push-up also helps increase your balance, coordination and flexibility. At the top of the reverse push-up, you are in the upward bow yoga pose. This pose stretches the back, shoulders and core. It requires not only strength, but coordination to move your body smoothly and as one unit into the inverted position. You must balance yourself on all fours with your head hanging toward the floor.
Precautions
Warm-up with 5 to 10 minutes of light cardiovascular exercise then stretch your back, shoulders, hamstrings and core before attempting the reverse push-up. Perform the movement slowly and with control. This is not an explosive or ballistic movement. Keep the motion smooth and breathe normally. Because this is an advanced exercise, start with one or two repetitions and gradually build-up your strength and endurance. Do not do this exercise if you have any problems with your back or shoulders.
Member Comments