Try Reverse Push-Ups to Build a Strong Chest and Shoulders

The Reverse Push-Up is an often-forgotten, but very effective, variation of this popular exercise.

Many people regularly perform Push-Ups. Some use Push-Up variations solely for upper-body training. Reverse Push-Ups seem to have been forgotten.

Benefits of the Reverse Push-Up

This Push-Up variation is intended to increase the strength of your chest and shoulder muscles, your shoulder joints and your core. However, performing it improperly could lead to lower-back and/or shoulder pain. The key point to remember with Reverse Push-Ups is keeping your spine as straight as possible. This will help prevent most training injuries. The Reverse Push-Up activates your core throughout both the concentric and eccentric phases of the movement.

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You can incorporate this exercise into a variety of training regimens, including core-strengthening routines or dynamic stretching during warm-ups to ready your shoulder joints for either chest or shoulder training.

This exercise is definitely underestimated and can surely give your upper body renewed focus.

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How To Perform Reverse Push-Ups

Try Reverse Push-Ups to Build a Strong Chest and Shoulders

While performing this exercise, it's best to wear shoes with proper grip to prevent your feet from slipping.

  • Begin in a traditional Push-Up position with your arms extended and your hands placed slightly wider than shoulder-width apart.
  • Allow your elbows to bend and lower your body until your chest is slightly above the floor. Maintain proper form as with a standard Push-Up.
  • Pause for a second.
  • Bend at your knees and push your butt toward your ankles while applying slight downward force into your hands until your knees are at a 90-degree angle (could be more for those with longer legs).
  • Slide your body forward, allowing your shoulders to rotate naturally until you are back in a traditional push-up position.

RELATED: 10 Powerful Push-Up Variations


Photo Credit: Getty Images // Thinkstock

Topics: CORE | PUSH-UP | CHEST | SHOULDERS | EXERCISES | TRAIN | SPINE | SHOULDER MUSCLES