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.
How To Perform Reverse Push-Ups
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.
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