Reverse Grip Push Ups

Muscles Involved

Reverse grip push-ups are a unique variation of the traditional push-up that focuses on engaging different muscle groups. The primary muscles targeted during this exercise are the pectoralis major and minor, which are responsible for the adduction and flexion of the shoulder. The secondary muscles involved include the triceps brachii, which assists in extending the elbow, and the anterior deltoids, which support shoulder stability. Additionally, the reverse grip can also engage the forearm muscles and enhance grip strength, furthering overall upper body development.

Top Mistakes

• Improper hand placement: Positioning hands too close or too far apart can strain the wrists and reduce effectiveness.
• Incorrect body alignment: Allowing the hips to sag or rise excessively can lead to strain on the lower back.
• Holding breath: Many forget to breathe, which can result in fatigue quicker than usual.
• Neglecting full range of motion: Failing to lower fully limits the benefits and effectiveness of the exercise.

Execution Tips

• Start by positioning your hands on the ground shoulder-width apart, but rotate your palms to face towards your feet.
• Keep your body in a straight line from head to heels, engaging your core to maintain spinal alignment.
• Lower your chest toward the floor by bending your elbows while keeping them closer to your body.
• Push yourself back up until your arms are fully extended without locking your elbows.
• Inhale as you lower down and exhale as you push back up to maintain proper breathing rhythm.

Workouts

To effectively incorporate reverse grip push-ups into your workout routine, aim for 3 to 4 sets of 8 to 15 repetitions based on your fitness level. This exercise can be paired with complementary movements such as standard push-ups, tricep dips, or planks for a balanced upper body workout. Consider alternating between standard and reverse grip push-ups to fully target the chest and arms, or perform them at the end of your upper body routine as a burnout set for greater intensity.

Conclusion

Reverse grip push-ups offer a distinct challenge that can enhance your upper body strength while promoting better muscle balance. By emphasizing different muscle groups compared to traditional push-ups, this exercise can prevent workout plateaus and contribute to overall fitness progress. With the right form and integration into your routine, reverse grip push-ups can play a vital role in developing a strong, sculpted upper body and improving functional strength.