Incline Reverse Grip Push Up
Strengthen your upper chest and triceps with the Incline Reverse Grip Push Up. This unique variation uses a pronated grip on an elevated surface to build
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Incline Reverse Grip Push Up
Description
An inclined reverse grip push up that targets the upper chest and triceps. The person places their hands on a raised platform (like a bench) with their palms facing towards them, then lowers their body towards the platform and pushes back up.
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How to do Incline Reverse Grip Push Up
- 01Setup
Place your hands on a stable elevated surface (like a bench or sturdy box) slightly wider than shoulder-width apart, with your fingers pointing towards your feet and palms facing you (reverse grip).
- 02Setup
Extend your legs straight back, balancing on the balls of your feet, forming a straight line from your head to your heels. Engage your core and glutes to maintain this rigid plank position.
- 03
Inhale as you slowly lower your chest towards the elevated surface, keeping your elbows tucked close to your body and pointing backward. Control the descent until your chest is just above or lightly touches the surface.
- 04
Exhale powerfully as you push through your palms and extend your elbows, driving your body back up to the starting plank position. Maintain core engagement throughout the movement.
- 05
Ensure your body remains in a straight line from head to heels at the top of the movement, avoiding any sagging in the hips or arching in the lower back.
Tips
- Maintain a strong plank throughout the entire movement by keeping your core tight and glutes squeezed to prevent your hips from sagging or rising too high.
- Focus on a slow, controlled lowering phase (eccentric) to maximize muscle engagement and build strength in your chest and triceps.
- Keep your elbows relatively tucked towards your body as you descend; flaring them out too wide can put undue stress on your shoulders.
- Experiment with hand placement slightly wider or narrower than shoulder-width to find the most comfortable and effective position for your shoulder and wrist joints.
Common mistakes
- Avoid letting your hips drop towards the floor during the movement; instead, maintain a rigid plank by actively engaging your core and glutes.
- Do not let your elbows flare out wide to the sides; keep them tucked closer to your body to better target the triceps and protect your shoulders.
- Do not perform partial repetitions by only lowering halfway; ensure your chest gets close to the elevated surface to achieve a full range of motion.
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Is Incline Reverse Grip Push Up good for beginners?
Incline Reverse Grip 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 Incline Reverse Grip Push Up?
You need Body weight to perform Incline Reverse Grip 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 Incline Reverse Grip Push Up?
Maintain a strong plank throughout the entire movement by keeping your core tight and glutes squeezed to prevent your hips from sagging or rising too high. Focus on a slow, controlled lowering phase (eccentric) to maximize muscle engagement and build strength in your chest and triceps. Keep your elbows relatively tucked towards your body as you descend; flaring them out too wide can put undue stress on your shoulders. Experiment with hand placement slightly wider or narrower than shoulder-width to find the most comfortable and effective position for your shoulder and wrist joints.
What are common mistakes when doing Incline Reverse Grip Push Up?
Avoid letting your hips drop towards the floor during the movement; instead, maintain a rigid plank by actively engaging your core and glutes. Do not let your elbows flare out wide to the sides; keep them tucked closer to your body to better target the triceps and protect your shoulders. Do not perform partial repetitions by only lowering halfway; ensure your chest gets close to the elevated surface to achieve a full range of motion.
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Free · iPhone only · Available on the App Store