How to Do Reverse Push Ups

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methods

1Performing a Basic Reverse Push-Up

2Using a Chair (Bench Dip)

3Improving Your Form and Performance

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Expert Q&A

Tips and Warnings

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A reverse push-up is quite different from a normal push-up. The resistance is provided by your own body weight, just as with a regular push up; otherwise, the two exercises have little in common. It is popular among those who do the Bar Method as a tricep-strengthening exercise, though you must be careful to keep a very limited range of motion to avoid injury. You can do reverse push-ups in different ways, including one from a seated-on-the-floor position and one performed seated on a stable chair. While there are only a few steps to this exercise, proper form and posture is extremely important to prevent injury and maximize results.

Steps

Method 1

Method 1 of 3:

Performing a Basic Reverse Push-Up

1. 
   1
   Sit on the ground. As you sit down, place your arms, slightly bent, on either side of you, with your palms flat against the floor. They should be directly below your shoulders. Your legs should be stretched out in front of you, with your heels pressing into the ground.

   • If you are experiencing knee or back pain in this position, you might try bending your knees instead of keeping them straight.
   • Make sure that your hands are facing forward. This will help prevent injury to your wrists.
2. 
   2
   Raise your body. Push up your body off the ground by straightening out your arms. As you do so, retract your shoulders to engage them as stabilizers. Hold this position for about 30 seconds before slowly lowering your body to the floor.

   • As you raise your body, you should keep your hands planted on the ground directly below your shoulders.
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3. 
   3
   Repeat. For this exercise to be done safely and effectively, you want to do a few slow repetitions. Aim for one to three sets with eight to 12 repetitions in each set. Move slowly and with purpose — trying to do many repetitions as quickly as possible will not engage your triceps effectively and could lead to shoulder injury. Maintain proper form throughout, keeping your spine straight and your hands positioned beneath your shoulders.

   • If you are just starting out, you can start with four or five repetitions. Try one to three sets, and take 45- to 60-second breaks between sets. As you get better, you can do fewer sets with more reps.
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Method 2

Method 2 of 3:

Using a Chair (Bench Dip)

1. 
   1
   Sit on the edge of a chair or bench. If you are at the gym, you can do this exercise on a bench (this exercise is also known as a "bench dip." If you are home, a chair with a back that is at about hip-height will do. Sit on the edge of the seat, with your hands placed on either side of you on the edge of the chair. Your feet should be planted flat on the ground.
2. 
   2
   Lift your body up over the chair. Gripping the seat of the chair with your hands at either side of your hips, slide your butt off the chair seat so that you are supporting your weight with your hands. Keep your feet flat on the floor.
3. 
   3
   Lower yourself. Bend your elbows as you slowly lower your body in front of the chair. You only need to lower a few inches. Keep your torso upright or leaning back slightly to keep your shoulders aligned above your wrists. Your feet and thighs should remain flat, and your arms need to be firmly gripping the chair. Pause for two seconds at the bottom, then slowly straighten your arms to lift your body back to the starting position.
4. 
   4
   Repeat. Start with sets of about 10 or 15 reps, resting for at least 40 seconds in between each set. If you are having difficulty doing this many reps, you can start with eight to 12 reps. Work your way up to higher reps per set.
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Method 3

Method 3 of 3:

Improving Your Form and Performance

1. 
   1
   Keep good posture. As with a normal push-up, it is important to keep your spine straight during this exercise to prevent injury. Poor posture can harm your shoulder joint.
2. 
   2
   Position your hands beneath the shoulders. You should not move your hands while rising or lowering in this exercise. Keep your hands planted beneath your shoulders at all times. Do not flare your elbows out to the sides.
3. 
   3
   Squeeze your glutes. Squeezing your glutes (or butt muscles) has a number of benefits both for your performance and health. It can protect your lower back during exercise while strengthening your posture. It can also help you keep a neutral spine. As you rise in a reverse push-up, squeeze your glutes together. Release after you have lowered yourself to the starting position.
4. 
   4
   Breathe. It is important to breathe as you exercise, and proper breathing technique will improve your performance over all. Inhale as you lower yourself and exhale as you raise yourself. Do not hold your breath.
5. 
   5
   Go slowly. While you may want to go quickly to increase your reps, it is more effective to practice slower movements. By going slowly, you can work out more muscles than by rushing through the exercise. It also helps you concentrate on your form.
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Expert Q&A

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• Question

  Is it easier to do push-ups if you've lost weight?

  

  Monica Morris
  ACE Certified Personal Trainer

  Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

  

  Monica Morris

  ACE Certified Personal Trainer

  Expert Answer

  Yes. Any exercise that involves lifting your own body weight, like push-ups, pull-ups, and dips, will be easier if you weigh less. However, it's still good for your body to do these calisthenic exercises--even if you can't do very many of them.

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Tips

• Wear shoes with good traction and grip so that you do not slide on the floor as you do this exercise.
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• You can try incorporating other types of push-ups and strength exercises in your routine to help you improve your reverse push-up.
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• If you are worried about your posture, you can film yourself doing this exercise. Go back over the video to see if your back is straight and your arms properly positioned.
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Warnings

• If you feel any pain in your shoulders, wrists, back, knees, neck, or elbows, stop this exercise immediately. Try again another day, paying attention to your form. If the pain persists, see a doctor as soon as possible.
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