Reverse Push-Ups for Efficient Arm Training! Learn how to do it correctly and easily at home!

What is the proper way to do a reverse push-up?

Because you have to support your own body weight with your arms, there is a high possibility of injury if you use incorrect form. Here, personal trainer Oshima explains the correct way to perform the reverse push-up and how to improve its effectiveness.

Position yourself on a chair with your hands on the chair and your legs stretched out in front of you so that your weight is on your arms. At this point, make sure that your hands are shoulder-width apart, not the width of the chair. From there, slowly lower your body until your elbows are bent at a 90-degree angle, putting the load on your triceps. When lifting the body, exhale as you raise the body straight up, so that you can easily feel the triceps tightening. The goal is to do three sets of 10 to 15 repetitions of this series of movements. If this is difficult, it is recommended to adjust the range of motion by placing the feet directly below the knees or by narrowing the range of motion. You can also use a supportive platform, but be careful not to slip.

3 cautions to keep in mind when doing the reverse push-up

Cautions for Reverse Push-Up (1) “Don’t let your body move too far away from your hands!

A common occurrence in this discipline is that the body moves forward as the number of repetitions increase. However, it is important to note that if the body moves away from the hands, the elbows will not be at 90 degrees and the load on the triceps muscles will be weakened. It is effective to lower your body so that your back is just below the platform.

Cautions for Reverse Push-Up (2) “You are not supposed to move anything but your arms!

As the push-up gets tougher, you may find yourself using your back muscles, glutes, or lifting your hips, but in the reverse push-up, where the goal is to support the weight with your arms, you should concentrate on your arms alone. If you can’t help but lose your form, I recommend placing a plastic bottle on top of your pelvis or keeping your abdominal muscles engaged.

Cautions for Reverse Push-Ups (3) “Keep your gaze straight and be aware of opening your chest!

If you are so focused that your gaze looks down, your back will be rounded and the load will be on your deltoids rather than your triceps. Therefore, it is important to keep the gaze straight and the chest open. Also, be careful not to stress the shoulders, as this can lead to injury.