Dumbbell Reverse Push-up
Strengthen your triceps, deltoids, and upper back with the Dumbbell Reverse Push-up.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Reverse Push-up
Dumbbell Reverse Spider Curl
Upper Arms · Dumbbell
Dumbbell Reverse Grip Squeeze Bench Press
Upper Arms · Dumbbell
Dumbbell One Arm Reverse Spider Curl
Upper Arms · Dumbbell
Dumbbell Biceps Curl Reverse
Upper Arms · Dumbbell
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.
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How to do Dumbbell Reverse Push-up
- 01Setup
Position two dumbbells on the floor, slightly wider than shoulder-width apart, with the handles parallel and ready for a neutral grip.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Dumbbell Reverse Push-up good for beginners?
Dumbbell Reverse Push-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Reverse Push-up?
You need Dumbbell to perform Dumbbell Reverse Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Reverse Push-up?
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.
What are common mistakes when doing Dumbbell Reverse Push-up?
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.
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Free · iPhone only · Available on the App Store