The classic Pushup, performed by Olympic athletes and recreational fitness fans alike, works the muscles of the chest, arms and shoulders without the need for exercise equipment. In contrast, reverse pushups work the opposing muscles and can help balance your upper body muscles. Reverse pushups, also known as body rows or reverse rows, are so-called because they look regular pushups but with your body positioned in reverse. Reverse pushups require nothing more than a sturdy bar that is set to hip height. They are done with your chest up and your feet on the ground.
Before performing reverse pushups, or any other requirement exercise, make sure you prepare your body and mind by warming up. Take a few minutes of light heart followed by some dynamic stretching and mobility exercises focus on your arms, shoulders and back. Make sure the bar you use is strong enough to support your weight a lot because it fails to fall and land on your back.
Lie on your back under a sturdy horizontal bar, such as a bar in a squat rack or a Smith machine. The bar must be set at a distance. Reach and grab the bar with a hand, shoulder width grip. Expand your legs and, with straight arms, lift your hips off the floor so your body is latch-straight – it’s your starting position. Keep your legs, buttocks and core tight and bend your arms. Inhale and pull your chest until lightly touch the bar. Keep your wrist straight and guide your elbows to the stress on your muscles and hold off your joints. Slowly exhale and expand your arms to return to the starting position and then repeat. Do not relax between repetitions, but instead keep your body upright and tight.
The reverse Pushup is not just the mirror image of a regular Pushup, it also uses the opposite muscles. Regular pushups target your pectoralis major, anterior deltoids, triceps, chest muscles and muscles on the front of your shoulders. Reverse pushups work your middle trapezius and rhomboids, latissimus dorsi, posterior Deltoids and biceps. These are the muscles on your upper back, side back, behind shoulders and upper arms. Working the muscles of the back can help prevent and even correct poor posture.
There are several variations of the reverse Pushup. To facilitate this exercise, bend your legs to reduce the amount of weight on your arms or raise the bar to increase the inclination of your body. To make the exercise more demanding, raise your feet to a more horizontal body position, wear a weighed outfit or carefully rest a weight plate on your stomach. The choice of a wider grip also makes this exercise more demanding. You can also do reverse pushups using a gymnastic ring-like device called a suspension coach.
Choose the number of repetitions you perform from this exercise according to your educational goals. For power, perform sets 1-5 repetitions. For muscle growth, perform sex from six to 12, and for muscle endurance, perform sets from 13 to 20. Adjust the number of sets – which is a group of repetitions – to reflect your current fitness level. One to two sets are enough for beginners, and three to five sets work for more advanced stock options. always stop your set before breaking your technique since poor technique can lead to injury.