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How to Do a Reverse Push Up

Member
By StacyP
User-Submitted Article
(7 Ratings)

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
  1. 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.

  2. Step 2

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

  3. 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).

  4. 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.

  5. Step 5

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

  6. 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.

Tips & Warnings
  • Move your hands a little closer than shoulder-width apart to work the biceps more.
  • Move your hands a little further than shoulder-width apart to work your upper back muscles more.
  • Warm up to avoid injury.

Comments  

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bar10dr98 said

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on 11/11/2008 Great info, thanks!

lacurcio said

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on 11/11/2008 Oh my, that sound so hard right now! I have another new goal to work up to LOL! Thanks for sharing.

veryirie said

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on 11/11/2008 What a great twist to a conventional push up. Thanks for sharing!

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on 11/11/2008 What kind of results will I get if I just do the one you suggest? LOL...... j/k, OF COURSE I know it needs repetition ! 5*

Susanh said

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on 11/11/2008 Good instructions.

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