Reverse Pushup | How to Perform Reverse Pushup | PWRBLD App

The reverse push-up, also known as the inverted row, is an exercise that primarily targets the muscles of the upper back, including the rhomboids, rear deltoids, and latissimus dorsi. Here’s a step-by-step guide on how to perform the reverse push-up:

  1. Set up a bar or suspension trainer: Find a sturdy bar or set up a suspension trainer at an appropriate height. Make sure it’s secure and can support your weight.
  2. Position yourself: Stand facing the bar or suspension trainer. Extend your arms in front of you and grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart. Walk your feet forward, leaning back until your body is fully extended, and your heels are on the ground. Your body should be at an angle to the ground, forming a straight line from your head to your heels. This is your starting position.
  3. Engage your core: Tighten your abdominal muscles and squeeze your glutes to maintain a stable and aligned body position throughout the exercise.
  4. Pull your chest towards the bar: Inhale and pull your chest up towards the bar or handles by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body and focus on squeezing your upper back muscles.
  5. Hold the contracted position: When your chest reaches the bar or handles, pause for a moment and squeeze your upper back muscles to maximize the contraction.
  6. Lower yourself back down: Exhale and slowly lower your body back to the starting position in a controlled manner, extending your arms and stretching your upper back muscles.
  7. Repeat: Perform the desired number of repetitions, maintaining control and a steady pace throughout the exercise.

Important tips:

Maintain proper form: Keep your body in a straight line from your head to your heels throughout the movement. Avoid excessive swinging or arching of the back.
Adjust the difficulty level: You can modify the exercise by adjusting the height of the bar or changing your body angle. The more horizontal your body is to the ground, the more challenging the exercise becomes.
Control your descent: Avoid letting your body drop suddenly to the starting position. Maintain control as you lower yourself back down.
Warm up: Prior to starting the reverse push-up, perform a warm-up set using lighter resistance or modified versions of the exercise to prepare your muscles and joints.
If you’re new to the reverse push-up or have any concerns about proper form, it’s recommended to consult a qualified fitness professional for guidance. They can provide personalized instruction and ensure you’re performing the exercise safely and effectively.

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