Incline Reverse Grip Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Reverse Grip Push-Up is a bodyweight exercise primarily targeting the chest, with secondary engagement of the shoulders. To perform this exercise, position yourself with your hands placed on a bench, fingers pointing towards your feet, and feet walked back to form a plank position. Lower your body towards the bench by bending your elbows, keeping your core tight and body straight, until your chest is almost touching the surface. Then, push yourself back up by extending your arms, using your chest and triceps to drive the movement. This variation emphasizes the upper chest and shoulder muscles, making it a great addition to a well-rounded push-up routine.
How to Perform
Begin by positioning your feet behind you, so your body forms a straight line from your head to your heels, creating a solid plank position.
Slowly lower yourself towards the bench, bending your elbows and keeping your chest aligned, aiming to bring it close to the bench without letting it touch the surface.
Push your body back upward by straightening your arms, engaging your chest and triceps to return to the starting position.
Repeat this motion for the desired number of reps, maintaining a straight body posture and controlling each movement to avoid any jerking or loss of form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Incline Adjustment: The angle of your incline plays a significant role in how challenging the exercise will be. A steeper incline makes the push-up easier, so it’s best to start with a higher incline. As you progress and get stronger, you can lower the incline to increase the intensity. However, be cautious of using an incline that is too steep, as it could place unnecessary strain on your shoulders.
Maintaining Alignment: Ensure your body stays in a straight line from your head to your heels throughout the movement. Avoid letting your hips sag or pushing your buttocks upwards, as this can lead to lower back discomfort and compromise the exercise’s effectiveness. Keep your core engaged to help maintain this proper form.
Smooth and Controlled Movements: Perform each push-up at a steady pace, avoiding rushing through the reps. Focus on slow, deliberate movements, especially when lowering your body. This helps in targeting the right muscles and reduces the risk of injury.
How Not to Perform
Avoid Using a Steep Incline: Do not set the incline too steep as it can increase shoulder strain and make the movement less effective. A very steep incline might reduce the activation of your chest and triceps, causing you to rely more on your shoulders and less on the intended target muscles.
Don’t Let Your Hips Sag: Do not allow your hips to drop towards the ground. This poor alignment puts unnecessary pressure on your lower back and reduces the effectiveness of the exercise. Keeping your core tight will help avoid this mistake and ensure proper posture.
Don’t Lift Your Hips Too High: Avoid raising your hips too much as it compromises the alignment of your body. This mistake can lead to a decrease in muscle activation in the chest and triceps, as you’ll be shifting focus away from the target muscles.
Avoid Rushing Through the Movement: Do not perform the push-ups too quickly. This leads to poor control and reduces muscle engagement. Slow, controlled movements ensure the focus stays on the chest and triceps while also preventing unnecessary energy wastage.
Do Not Let Your Elbows Flare Out: Avoid letting your elbows flare too wide during the lowering phase. This increases stress on the shoulders and can cause discomfort. Keep your elbows at a comfortable angle (about 45 degrees from your body) to target the chest and triceps effectively.
Don’t Ignore Your Core: Don’t neglect to engage your core throughout the exercise. A lack of core engagement can cause instability, which can lead to poor form and strain on the back. Keeping your core tight helps maintain proper alignment and reduces the risk of injury.
Avoid Bouncing at the Bottom: Never bounce off the bench when pushing back up. This fast movement can place unnecessary stress on your muscles and joints. Instead, perform each rep with a controlled lowering and a firm press back up, maximizing muscle engagement and preventing strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
