Reverse Push-up

Description

How to do Reverse Push-up

1. 01
   Setup

   Sit on the floor with your knees bent, feet flat, and hands placed behind your hips.

2. 02
   Setup

   Position your hands shoulder-width apart, with fingers pointing towards your hips, and elbows slightly bent.

3. 03

   Inhale, then exhale as you press through your palms, extending your elbows to lift your hips and torso off the floor.

4. 04

   Continue lifting until your arms are fully extended, ensuring your chest is open and shoulders are pressed down.

5. 05

   Inhale as you slowly and with control lower your body by bending your elbows until your hips lightly touch the floor, maintaining tension in your triceps.

Tips

• Focus on driving through the heels of your hands, actively squeezing your triceps at the top of the movement.
• Keep your chest open and shoulders pressed down, away from your ears, throughout the entire exercise to protect your shoulder joints.
• Control the lowering phase; don't just drop down. Slowly bend your elbows, feeling the stretch in your triceps.
• To increase the challenge, extend your legs straight out in front of you, making the lift harder on your triceps and core.

Common mistakes

• Elbows flaring out: Avoid letting your elbows splay outwards; keep them pointing directly behind you to maximize triceps activation and protect your shoulder joints.
• Shrugging shoulders: Prevent your shoulders from creeping up towards your ears by actively depressing them down and back throughout the entire range of motion.
• Incomplete range of motion: Do not stop short at the top or bottom; fully extend your arms at the peak and control the descent until your hips lightly touch the floor for optimal muscle engagement.