Push-up, Reverse Grip
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- The reverse grip push-up is a neat little exercise that teaches the correct pushing mechanics for gymnastics push-ups. With the fingers pointing backwards, the shoulders are set in external rotation, and the elbows are forced to move in the correct plane of motion.
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Start in a front leaning rest with a strong posterior pelvic tilt (PPT) and the fingers pointing towards the toes. Initiate the movement by moving the shoulders forward and then allowing the elbows to bend. Notice how the shoulder must continue to move forward and down as the elbows stay stacked vertically above the wrists. The elbows also say close to the body and do not flare out to the sides.
Lower all the way down until the chest touches the floor and then push back to the front leaning rest without losing the hollow body shape.
This is the correct pushing mechanics for gymnastics style push-ups and is much harder than the standard push-up often performed in gyms, boot camps and the military. Gymnastics push-ups are more transferable into more advanced gymnastics movements like dips and handstand push-ups. Hence we want to train with the best technique.
Perform the prescribed number of repetitions.
These push-ups are so fun to do
Glad to hear you're enjoying the content.
And it's hard
Maybe yes if biceps are stronger than triceps.
keep up the good work there's not many ytbers that still reply after years💪🏻
I try
Anyone who is having wrist pain, try using dumbbells as handles! Works great for my upper chest
I've also got a video for that, although its more of a 45-degree turn-out.
th-cam.com/video/NYR8opkdJ3U/w-d-xo.html
Loving these! I am incorporating these.
Enjoy brother. They're a good progression towards full RTO ring push-up and dips
Thank you ❤❤❤❤❤❤
Welcome 😊
Great demonstration!
thanks.
Appreciate you, sir!
I appreciate you.
Thanks for the help
You're most welcome.
Thank you!
You're welcome!
I literally almost broke my hands doing it like this wtf
Please be careful. You need a good level of wrist extension flexibility in this one.
you can buy portable push up bars for cheap, so you don't hurt your wrists while doing the reverse grip push up.
😂😂😂😅😂😅😂😅😂😅😂
Thats my best push up❤
great tutorial
Thank you! Cheers!
I can do this, but my wrists tend to hurt after. Any advice on getting stronger and more stable wrists for this movement? Thanks for the video ❤
Some wist extension flexibility and strength should help with the wrists
Wrist Extension Passive and Active: th-cam.com/video/0M2UepAjeko/w-d-xo.html
Wrist Extension PNF: th-cam.com/video/XCXrYDFcAdM/w-d-xo.html
Wrist Curl Pronated Grip: th-cam.com/video/HMjNKjDo__Y/w-d-xo.html
use this to strengthen the wrist extensor muscles.
Some wist extension flexibility and strength should help with the wrists
Wrist Extension Passive and Active: th-cam.com/video/0M2UepAjeko/w-d-xo.html
Wrist Extension PNF: th-cam.com/video/XCXrYDFcAdM/w-d-xo.html
Wrist Curl Pronated Grip: th-cam.com/video/HMjNKjDo__Y/w-d-xo.html
use this to strengthen the wrist extensor muscles
I can do regular pushups fine, but these change the leverage so much that my face will crash into the floor. What exercises can I do to build up the requisite strength to do these?
This reverse-grip push-up forces you to lean your shoulders forward and keep your elbows close to your sides, similar to the perfect push-up. You might like to start with incline push-ups and work on leaning your shoulders forward while keeping your elbows tucked. As strength improves, work towards the perfect push-up and then the reverse-grip push-up.
Perfect push-up: th-cam.com/video/CrBdoqY_qQI/w-d-xo.html
Push-up, Incline Progressions: th-cam.com/video/uuGUQa1KRCg/w-d-xo.html
Just wondering, since we are told to squat and leg press with knees flared out for better knee health and doing these reverse grip pushups is essentially the arms' equivalent to the leg press/squat, then wouldn't it be better for longevity's sake to do the pushups with elbows flared out?
It's an interesting thought you have there Frankie1622. But the mechanics of the shoulders and the hips aren't the same.
For the hips, the large glute muscles work as hip external rotators and help to produce hip extension strength. When the knees fall inwards movements like squats, deadlifts or lunges, the hip will internally rotate and therfore decrease glute strength.
For the shoulder, squeezing the elbows in will help to keep the shoulder in a externally rotated postion (check out the shoulder external rotation exercises on this channel). If/when the elbows flare out to the sides, the shoulders will move into more internal rotation.
External rotation in both the hips and the shoulder create a mechanically stronger position to generate both pushing and pulling forces.
I hope this helps.
So in absolutely NO video tutorial do I see anyone doing suppinated push ups the way I do, everyone does them either with hands bent back or holding a bar or dumbells.
Do them on your fists suppinated, it's the same as doing s reverse grip barbell or dumbell press and you can vary the degree of suppination to especially target the chest. Plus doing so on your fists increases ROM. IMO it is the best push up you can do because of how many muscles are activated at once.
Fists is another option here.
This supinated version offers a nice wrist extension stretch which can help in other gymnastics movements.
I really feel this in my upper chest is that supposed to happen
Yep, the chest will be working hard in this one along with the front of the shoulders.
Benefit?
Push-up variety, improve push-up mechanics, targets chest, shoulders, triceps and core muscles.
My wrist hurts am I doing it wrong?
Probably not. This requires a lot of wrist extension flexibility. If you've got tightness in your forearms and limited wrist extension, this might be painful.
Keep working on your wrist flexibility.
Update: I've been doing this for 2 weeks now and I can confidently say these push ups are becoming too easy for me.
@@Xebas0694what routine did you do, if you want to tell?
@@Xebas0694 I can't even push, pain just in forearm / wrists. Any tips?
Does weighted reverse grip push ups help you get much strength and muscle?
If you're looking to increase muscle size you need to be increasing the volume of reps in each set. Aim for high numbers [15-20reps] with a slow tempo.
If you're looking to increase muscle strength you need to increase the intensity of your training. Intensity is the amount of weight being lifted. You could add weight to push-ups, or you could incorporate weighted movements like bench press and overhead press.
Another option is to work towards harder calisthenics movements such as pike push-ups, dips, or handstand push-ups.
I hope this answers your question?
My forearms feel a huge strain I was just wondering if I just need to increase its strength?
It's possible that you'll need to work on stretching the forearm muscles. Please see the other comments on this post as I've linked to some forearm stretches. =D
Benifits?
Forces you to lean the shoulder forward which places more load in the shoulders.
This teach us the strict form for perfect push-ups (th-cam.com/video/CrBdoqY_qQI/w-d-xo.html) .
It also helps to build the strength for seudo planche push-ups (th-cam.com/video/FG8Tfwd8Yp4/w-d-xo.html), bent-arm planche work (th-cam.com/video/CH__mqu2VYs/w-d-xo.html), and then moving into planche training.
@@TSTMethod thanks sir 🙏🏿
Does this variation target biceps? Thanks
Yes, it will. But you might also like to try this one:
th-cam.com/video/2-Hjb6jFowU/w-d-xo.html
You can see these as a progression towards movements like the bent arm planche:
th-cam.com/video/CH__mqu2VYs/w-d-xo.html
@@TSTMethod That's so nice of you sir, big thanks.
@@henryToped Happy to help. Thank you for subscribing.
@@TSTMethod 👍💪😍
Thanks, does this variation target biceps?
Yes it will hit the biceps a little.
@@TSTMethod sir, do you have better recommendation for biceps training without equipment?
@@andrakurniaputra1234 I'm sure you can find a tree branch to do chin-ups from. Owning a set of gymnastics rings is helpful, or you can use ant objects you have at home to perform biceps curls.
Bands are also an option.
@@TSTMethod So, I can use a plastic bag with some weights in it to do biceps curl?
@@andrakurniaputra1234 go for it.
Should the muscles rub together with the lower armpit while doing them 🤔🔍
good questions. The reverse grip forces you to keep you elbows tucked close to your sides, unlike a "normal" push-up where we can move the elbows out to the side.
Keeping the elbows close, can cause the arm and torso to rub together.
I can't reverse my hand like that
I think it would be best to work on your wrist extensions. See my other comments on this video for links to wrist extensions exercises.
Is it true that this targets more of the upper chest?
hmmm.. It's going to hip more of the anterior shoulder as it forces you to lean the shoulders forward more. This will include the pecs, but I wouldn't necessarily say upper chest.|
A wide hand placement in the push-up will target more chest, but it also requires flexible and stable shoulders (good shoulder external rotation). If you're lacking the flexibility or stability, the wide hand placement can often lead to shoulder pain. So be careful with it.
It really hurts my wrists
Sounds like you need to work on your wrist extension flexibility. You might like to give some/all of these a try.
Wrist Extension, Kneeling Passive & Active: th-cam.com/video/0M2UepAjeko/w-d-xo.html
Wrist Extensor Stretch, Kneeling, Elbow Rotations: th-cam.com/video/7oQu3BpaMwU/w-d-xo.html
Wrist Curl, Supinated Grip, Dumbbell: th-cam.com/video/z_m35uczTlM/w-d-xo.html
Wrist Gapping, Gymnastics Ring: th-cam.com/video/l1wd04DobwY/w-d-xo.html
smh my hands wont do this. maybe a shoulder issue
often its a lack of wrist extension flexibility. You'll need to stretch your forearms with wrist extension stretches.
@@TSTMethod ill try that. I think that’s exactly what it is
@TSTMethod
Is there any easier variation of this push-up?
You could start with bottom isometric holds in a standard push-up: th-cam.com/video/Jv2hgtdfcC8/w-d-xo.html
Or on p-bars: th-cam.com/video/DO3pga4a8B0/w-d-xo.html
Also, play with battle ram push-ups to build strength in the shoulders. th-cam.com/video/2-Hjb6jFowU/w-d-xo.html
@@TSTMethod I can do basic push-up 12-15 but I was asking for easier variation of reverse grip push up.
@@mrgokufx Sorry Jack, I didn't know the level of your push-up game.
If you push-up technique is good: th-cam.com/video/CrBdoqY_qQI/w-d-xo.html
Then the only difference will be the change in hand direction.
If you find this challenging, you might need to work on you wrist extension: th-cam.com/video/XCXrYDFcAdM/w-d-xo.html
The knee version 😅
@@animekingdom4918 thanks bro. ❤
My arms cannot move that way
It might be a limited strength in this position, or it might be limited flexibility.
@@TSTMethod Flexibility is the issue for sure as my wrists hurt
Some wist extension flexibility and strength.
Wrist Extension Passive and Active: th-cam.com/video/0M2UepAjeko/w-d-xo.html
Wrist Extension PNF: th-cam.com/video/XCXrYDFcAdM/w-d-xo.html
Wrist Curl Pronated Grip: th-cam.com/video/HMjNKjDo__Y/w-d-xo.html
use this to strengthen the wrist extensor muscles.
All in the triceps
you should also feel the front of the shoulders working here.