Reverse pushups are a challenging bodyweight exercise that can significantly enhance your upper body strength and mobility. Unlike traditional pushups that primarily target your chest and triceps, reverse pushups engage different muscle groups and offer unique benefits for your fitness journey.
Whether you're looking to diversify your workout routine or target specific muscle groups more effectively, understanding the proper technique and benefits of reverse pushups is essential. This comprehensive guide will walk you through everything you need to know about this dynamic exercise.
Understanding Reverse Pushups
Reverse pushups, also known as inverted rows or Australian pushups, are performed by pulling your body up towards a stable bar or surface while lying underneath it. This movement pattern creates a pulling motion that complements traditional pushing exercises in your workout routine.
Muscles Targeted in Reverse Pushups
This exercise primarily engages several major muscle groups:
- Latissimus dorsi (back muscles)
- Rhomboids and trapezius
- Biceps
- Posterior deltoids
- Core muscles
- Forearm muscles
Proper Form and Technique
Starting Position
Begin by positioning yourself under a sturdy bar or surface:
- Lie on your back beneath the bar
- Grasp the bar with hands slightly wider than shoulder-width
- Keep your body straight from head to heels
- Position your feet flat on the ground or extend your legs
Execution
Follow these steps for proper form:
- Pull your chest toward the bar while keeping your body rigid
- Squeeze your shoulder blades together
- Lower yourself back down with control
- Maintain a neutral spine throughout the movement
Common Variations
Beginner Modifications
Start with these easier variations:
- Incline reverse pushups using a higher bar
- Bent-knee position for reduced difficulty
- Assisted pulls using resistance bands
Advanced Variations
Progress to these challenging versions:
- Weighted reverse pushups
- Single-arm variations
- Explosive (clapping) reverse pushups
- L-sit reverse pushups
Safety Considerations
Before attempting reverse pushups, keep these safety tips in mind:
- Always test the stability of your equipment
- Maintain proper form throughout the movement
- Stop if you experience unusual pain or discomfort
- Progress gradually through variations
Programming Guidelines
For optimal results, consider these programming recommendations:
- Begin with 2-3 sets of 8-12 repetitions
- Perform reverse pushups 2-3 times per week
- Allow 48 hours between sessions for recovery
- Gradually increase volume and intensity
Frequently Asked Questions
What muscles do reverse pushups target compared to regular pushups?
Reverse pushups primarily target the back muscles (latissimus dorsi), biceps, and rear deltoids, while regular pushups focus on chest muscles, triceps, and front deltoids. This makes reverse pushups an excellent complementary exercise to traditional pushups.
How do you properly perform the different variations of reverse pushups?
Start with basic reverse pushups using an elevated bar, maintaining a straight body position and pulling your chest to the bar. As you progress, try variations like incline reverse pushups for beginners or weighted versions for advanced athletes. Each variation should be performed with controlled movement and proper form.
Are reverse pushups safe for people with wrist or shoulder pain?
People with existing wrist or shoulder conditions should consult a healthcare provider before attempting reverse pushups. Using a neutral grip or adjusting hand position can help reduce wrist strain. Those with shoulder pain may need to start with modified versions or alternative exercises.
What are the benefits of including reverse pushups in my workout routine?
Reverse pushups improve upper body pulling strength, enhance back muscle development, improve posture, and increase core stability. They also provide a balanced workout when combined with pushing exercises, helping prevent muscle imbalances.
How often and how many reverse pushups should I do to improve strength and muscle tone?
For optimal results, perform reverse pushups 2-3 times per week with at least one day of rest between sessions. Begin with 2-3 sets of 8-12 repetitions, and gradually increase as you build strength. Adjust the volume based on your fitness level and recovery capacity.
