Reverse Grip Incline Push Up 101 Video Tutorial
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Overview
The Reverse Grip Incline Push-Up is an effective exercise designed primarily to target the chest muscles while also engaging the abs, shoulders, and triceps as secondary muscle groups. This variation of the standard push-up is performed with the feet elevated on a bench, allowing for a greater range of motion and increased emphasis on the upper chest. By using a reverse grip (palms facing towards the body), this exercise helps to activate different fibers of the chest muscles compared to traditional push-ups. Incorporating the Reverse Grip Incline Push-Up into your workout routine can enhance upper body strength and stability while promoting overall functional fitness.
How to Perform
Begin in a tall kneeling stance, positioning your hands on a bench while keeping your toes tucked and knees aligned under your hips.
Gradually extend one leg at a time, transitioning into a push-up position with your body straight, elbows locked, and your gaze directed at the ground.
Adjust your grip by rotating your hands so that your palms face towards you, with your fingers pointing downwards.
Lower your body slowly towards the bench by squeezing your shoulder blades together and slightly bending your elbows.
Continue descending until your chest lightly touches the bench, maintaining control throughout the movement.
Press through your palms to return to the starting position by straightening your elbows and engaging your chest muscles.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and stability throughout the exercise.
To enhance your workout, consider incorporating variations like adjusting the height of the bench or modifying your grip width, which can further challenge the muscles and improve strength.
★ 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
In the bottom position of the exercise, your arms should form a straight line, similar to an arrow, rather than creating a “T” shape.
Maintain a straight spine throughout the movement; envision the push-up as a dynamic plank.
Before lowering your body, engage your glutes and tighten your core to keep your ribcage in a neutral position.
Keep your chin tucked, avoiding looking forward, and ensure your head does not protrude.
As you descend, your nose should touch the bench at the same time as your chest.
Focus on pushing yourself away from the ground as much as possible.
At the top of each repetition, drive through your palms fully, allowing your shoulder blades to move freely around your ribcage.
Many individuals tend to shorten their repetitions, which limits the effectiveness of the exercise; aim to complete each rep fully to maximize the benefits.
How Not to Perform
Avoid Incorrect Hand Position: Ensure your hands are in the correct reverse grip position with palms facing you; a poor grip can strain the wrists and reduce the effectiveness of the exercise.
Don’t Allow Elbows to Flare Out: Keep your elbows close to your body during the descent to prevent shoulder strain and maintain focus on the chest muscles.
Prevent Sagging Hips: Keep your body in a straight line from head to heels; sagging hips can lead to lower back discomfort and reduce the engagement of the target muscles.
Avoid Arching the Back: Maintain a neutral spine throughout the movement. Arching your back can lead to injuries and shift focus away from the chest.
Don’t Rush the Descent: Lower your body slowly and with control; descending too quickly can compromise form and increase the risk of injury.
Prevent Neck Strain: Keep your head in a neutral position by looking down rather than forward; this helps avoid unnecessary tension in the neck and supports proper body alignment.
Avoid Incomplete Repetitions: Lower your chest fully to the bench for each repetition; cutting the movement short limits muscle engagement and reduces effectiveness.
Don’t Forget to Engage Core and Glutes: Failing to activate your abs and glutes can lead to instability and decrease the focus on your chest during the exercise.
Avoid Bouncing at the Bottom: Make sure to stop briefly at the bottom before pushing back up; bouncing can strain the shoulder joints and reduce the control needed for effective reps.
Don’t Neglect Breathing: Remember to breathe steadily throughout the exercise; holding your breath can create tension and reduce overall performance.
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.
