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How to Do Reverse Push-ups – Benefits, Push-ups Variations

3×15 reps/day
10 min

Muscles Involved: Shoulder, Chest, ArmBack

Benefits of Reverse Push-ups

Reverse push-ups work out your upper body muscles, shoulders and arms, as well as your legs, core and back. But the main target of this exercise is the back of the upper arm, the triceps. This exercise helps to tone your arms before summer since this part of the body is always in sight. While traditional push-ups engage the chest, reverse push-ups engage your upper back.

This exercise does not require any external weight, like traditional push-ups, since it uses your body weight for resistance. That is why reverse push-ups are more convenient to do than other back exercises.

Reverse push-ups help you develop strength, endurance, and flexibility. Moreover, this exercise strengthens your back, preventing it from injury and back pain in the future.

If you perform this exercise on a regular basis, after a couple of weeks you will notice that your arms are strong and toned including your back. You will not be ashamed to show your arms in summer.

How to Do Reverse Push-ups

  • The starting position: sit comfortably on the floor, legs bent in front of you, feet parallel. Place your hands on the floor at your sides, a bit wider than your shoulders. Raise your glutes a few inches off the ground. Balance your weight between your heels and your arms;
  • Lift your upper body and then return to the starting position by bending elbows;
  • Do this movement for the recommended amount of reps.

How many reverse push-ups should I do per day?

Do this exercise two to three times a week, 2-3 sets of about 10 to 15 repetitions. It is known that the more repetitions you do, the faster you notice the first benefits of this exercise.


  • Try to straighten your arms at the top without locking your elbows;
  • When you lift, exhale. This helps you flatten your stomach, maintaining good abdominal form. Plus it gives oxygen energy to your muscles, allowing you to accomplish one more deep dip;
  • If you are a beginner, it is better to lower your upper body from a seated position.

Push-ups Variations

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