Dumbbell Reverse Push-up
Strengthen your triceps, deltoids, and upper back with the Dumbbell Reverse Push-up.
Description
A reverse push-up is a variation of the push-up that targets the triceps, deltoids, and upper back muscles. This version uses dumbbells for added resistance.
How to Do Dumbbell Reverse Push-up
- 1Setup
Position two dumbbells on the floor, slightly wider than shoulder-width apart, with the handles parallel and ready for a neutral grip.
- 2Setup
Get into a high plank position, gripping the dumbbell handles firmly with your wrists straight and hands directly beneath your shoulders. Your body should form a straight line from head to heels.
- 3
Keeping your elbows tucked close to your body, slowly lower your chest towards the floor by bending your elbows until your triceps are parallel to the ground or just below. Inhale during this eccentric phase.
- 4
Explosively push through the dumbbells to extend your elbows and return to the starting high plank position, engaging your triceps and deltoids. Exhale as you push up.
- 5
Maintain a rigid core throughout the movement, preventing your hips from sagging or rising too high.
Tips
- Focus on a controlled descent to maximize time under tension for the triceps and deltoids, enhancing muscle growth and strength.
- Keep your gaze slightly forward or down to maintain a neutral cervical spine alignment, preventing neck strain during the movement.
- Actively squeeze your glutes and brace your core throughout the exercise to maintain a stable plank position and prevent lower back arching.
- If maintaining stability on the dumbbells is challenging, start by performing the exercise on your knees until your strength and balance improve.
Common Mistakes
- ×Sagging hips during the push-up indicates a weak core; fix this by consciously bracing your abdominal muscles and squeezing your glutes to maintain a straight body line.
- ×Flaring elbows out wide puts unnecessary stress on the shoulder joints; keep your elbows tucked close to your sides to better target the triceps and protect your shoulders.
- ×Not achieving a full range of motion by only partially lowering your body limits muscle activation; ensure your chest gets close to the floor and your triceps are parallel to maximize the exercise's effectiveness.
Variations
Dumbbell Reverse Spider Curl
Target your brachialis and forearms with the Dumbbell Reverse Spider Curl. Performed on an incline bench with an overhand grip, this curl variation
Dumbbell Reverse Grip Squeeze Bench Press
Perform the Dumbbell Reverse Grip Squeeze Bench Press to intensely activate your inner chest and triceps.
Dumbbell One Arm Reverse Spider Curl
Target your biceps and forearms with the Dumbbell One Arm Reverse Spider Curl. This isolation exercise builds peak bicep contraction and forearm strength.
Dumbbell Biceps Curl Reverse
Target your forearms and biceps with the Dumbbell Reverse Curl. This variation strengthens grip and arm muscles by curling dumbbells with an overhand grip.
Related Exercises
Dumbbell Twisting Bench Press
Boost your chest strength and definition with the Dumbbell Twisting Bench Press. This dynamic exercise engages your pecs with a unique rotational movement.
Dumbbell Incline One Arm Hammer Press
Target upper chest, triceps, and shoulders with the Dumbbell Incline One Arm Hammer Press.
Dumbbell High Curl
Elevate your bicep training with the Dumbbell High Curl. This exercise targets biceps and anterior deltoids, emphasizing peak contraction and shoulder
Dumbbell Decline One Arm Hammer Press
Target your lower chest, triceps, and anterior deltoids effectively with the Dumbbell Decline One Arm Hammer Press, building strength and muscle.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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