How to Do a Reverse Push Up

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By StacyP
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The reverse push up bodybuilding exercise primarily strengthens your upper back and bicep muscle. This bodybuilding tutorial focuses on how to do a reverse push up exercise using a barbell secured to a squat rack, squat cage, or a Smith machine. If you do not have access to a squat rack, squat cage, or Smith machine, you may be able to find a suitable set-up for doing the reverse push up bodybuilding exercise on a neighborhood playground. It's time to build some muscle!

Difficulty: Moderate

Instructions

Things You'll Need:

barbell
squat rack, squat cage, or Smith machine

Step 1

Before doing the reverse push up bodybuilding exercise, secure a barbell onto the squat rack, squat cage, or Smith machine. Put the barbell 3 to 4 feet above the floor, whichever is at your hip level.
Step 2

To begin the reverse push up bodybuilding exercise, lie down underneath the barbell. (Your chest should be lined up with the barbell.)
Step 3

Reach up and grab the barbell with your hands a shoulder-width apart. You can choose a pronated grip (palms facing forward) or a supinated grip (palms facing toward your head).
Step 4

With your arms straight, heels touching the floor, and your body in a straight line (no swaybacks allowed!), pull your chest up to the barbell. Breathe in as you pull up.
Step 5

Hold this exercise position for a short pause. (One or two seconds is sufficient for a reverse push up bodybuilding exercise.)
Step 6

Straighten your arms again as you lower your body back down. Keep your body stiff and breathe out as you lower your chest away from the barbell. Congratulations; you’ve just completed one repetition of the reverse push up bodybuilding exercise.