Reverse Grip Push Up. How-to, proper form and tips
The Reverse Grip Push-up is a Push-up with your fingers pointing backward, that will strengthen multiple muscles in the upper body. Abs, lats and triceps are highly activated in this push-up.
Video demonstration
(excerpt from 'Reverse grip push ups; triceps vs shoulders'
by InciteFitness)
How to and step by step instructions:
- Lie down on all four, knees and hands on the floor.
- Place your hands a litle wider than shoulders, fingers facing backward.
- Extend your legs setting a plank position with the hand fingers pointing backward. This is the starting position.
- Bend your elbows so that your chest comes close to the floor.
- Extend your arms raising your body to the starting position.
Hints & tips:
- Place your hands closer to the hips makes the exercise harder.
- Squeeze your chest while pushing up.
- When up, protract your scapula taking the shoulderblades away from the floor as much as possible.
Benefits:
- Strengthen shoulders, triceps and chest.
- Easy preparation for the planche exercise.
Counting & gamification:
- Count the number of repetitions in a period, say session, week or month.
Muscles worked and body parts involved:
Muscles: Upper body
Primary muscles: Shoulder, Biceps, Triceps, Chest
Secondary muscles: Abs, Lowerback
Other names
The exercise can be found with other names. Examples are:
- Reverse Grip Push Up
- Bicep Push Up
- Reverse Hands Push Up
- Reverse Grip Press Up
