Reverse Push-up

Reverse Push-Up Overview

The Reverse Push-Up, also known as the reverse grip push-up, is an advanced push-up variation that challenges your upper body strength and mobility. By performing the push-up with the fingers pointing backward, the emphasis shifts to the biceps brachii while still engaging the triceps, deltoids, and pectorals. While rewarding, it requires greater wrist mobility and proper technique to execute safely and effectively.

How to Perform Reverse Grip Push-Ups

• Setup
  • Start in a standard push-up position with your hands placed shoulder-width apart.
  • Rotate your hands so your fingers point backward toward your feet.
  • If wrist mobility is a concern, place small objects under your palms to reduce the angle of wrist extension.
• Execution
  • Engage your core, ensuring your body forms a straight line from head to heels.
  • Lower your chest toward the ground by bending your elbows, keeping them close to your torso.
  • At the bottom of the movement, you’ll feel increased engagement in your biceps.
  • Push back to the starting position, fully extending your arms while maintaining control.
• Repetitions and Progression
  • Start with 2–3 sets of 8–10 reps, focusing on proper form. Gradually increase reps as your strength improves.

Tips for Beginners

1. Modify the Movement
   • Perform the exercise on your knees to reduce the load on your wrists and upper body.
   • Use push-up bars or elevated surfaces to decrease wrist strain.
2. Warm Up Thoroughly
   • Prepare your wrists and shoulders with dynamic stretches to minimize the risk of discomfort or injury.
3. Focus on Form
   • Avoid flaring your elbows or collapsing your core. Maintain a controlled, steady pace throughout the exercise.

Precautions and Considerations

1. Consult a Professional: If you have a history of wrist, elbow, or shoulder injuries, consult a medical professional before attempting this exercise.
2. Avoid Overuse: Since Reverse Push-Ups strain the wrists and elbows, limit their frequency in your routine to prevent overuse injuries.
3. Listen to Your Body: If you experience pain or discomfort, stop immediately and assess your form or modify the movement.

When to Include Reverse Push-Ups in Your Routine

• After Pull Movements: Incorporate Reverse Push-Ups after exercises like chin-ups or inverted rows to maximize biceps engagement.
• As a Variation: Use them to diversify your push-up routine, complementing traditional and diamond push-ups.
• In Functional Fitness Programs: Include them in calisthenics or bodyweight circuits for a balanced upper-body workout.

Benefits of the Reverse Push-Up

1. Biceps Activation

Unlike conventional push-ups that primarily target the chest and triceps, the Reverse Push-Up also engages the biceps brachii, particularly in the lower portion of the movement.

2. Multi-Muscle Engagement

As a compound exercise, Reverse Push-Ups work several muscle groups simultaneously, including the triceps, deltoids, and pectorals, enhancing overall upper body strength.

3. Improved Wrist Mobility

The backward hand position stretches and strengthens the wrists, contributing to improved joint flexibility over time.

4. Functional Strength for Calisthenics Athletes

This variation is an excellent choice for calisthenics enthusiasts looking to further develop their biceps after completing movements like inverted rows or chin-ups.

4. Minimal Equipment Needed

Reverse Push-Ups require no equipment, though elevating your palms with small objects can make the exercise more accessible for beginners.

Reverse Push-up Muscles Worked