What muscles are engaged during a push back push up?

The push back push up primarily targets the pectoralis major, anterior deltoid, and triceps, while also engaging stabilizers such as the serratus anterior, rhomboids, trapezius, and core muscles like the rectus abdominis and obliques.

How does a push back push up differ from a standard push up?

The push back push up differs by adding a distinct posterior movement phase where the practitioner pushes their hips back towards their heels after the push, maintaining hand contact with the floor, which extends the range of motion and engages the shoulder girdle and core uniquely.

What are the key benefits of incorporating push back push ups into a routine?

Benefits include enhanced scapular control and health, increased core stability, greater range of motion for the shoulders, and improved body awareness.

What common mistakes should be avoided when performing push back push ups?

Common mistakes to avoid include sagging hips, flaring elbows, limited range of motion, rushing the movement, and loss of spinal neutrality.

Are there variations or progressions for the push back push up?

Individuals can start with knee-supported or elevated hands variations to reduce the load, or for advanced practitioners, weighted variations or single-arm push backs can increase the challenge.

What is a push back push up?

What is a Push Back Push Up?

The push back push up is a dynamic variation of the traditional push up that incorporates a backward hip hinge, extending the range of motion and uniquely engaging the shoulder girdle and core musculature.

Understanding the Push Back Push Up

The push back push up differentiates itself from a standard push up by adding a distinct posterior movement phase. After completing the concentric (pushing) portion of the push up, instead of immediately lowering for the next repetition, the practitioner pushes their hips back towards their heels, similar to a child's pose or a downward dog transition, while maintaining hand contact with the floor. This movement emphasizes the protraction and retraction capabilities of the scapulae (shoulder blades) and introduces a significant core stability challenge.

Muscles Engaged

The push back push up is a comprehensive upper body and core exercise, primarily targeting:

Primary Movers:
- Pectoralis Major (Chest): Responsible for horizontal adduction and flexion of the arm, crucial for the "push" phase.
- Anterior Deltoid (Front Shoulder): Assists the chest in the pushing motion.
- Triceps Brachii (Back of Arm): Extends the elbow, critical for locking out at the top of the push.
Stabilizers & Secondary Movers:
- Serratus Anterior: Highly active during the push back phase, responsible for scapular protraction (moving the shoulder blades forward and around the rib cage), which is vital for shoulder health and stability.
- Rhomboids & Trapezius (Mid-Back): Engage during the return phase to control scapular retraction.
- Rectus Abdominis & Obliques (Core): Essential for maintaining a rigid, neutral spine throughout the entire movement, preventing hip sag or excessive arching.
- Erector Spinae (Lower Back): Supports spinal alignment.
- Quadriceps & Glutes: Isometric contraction helps maintain lower body stability.

How to Perform a Push Back Push Up

Executing this exercise correctly is key to maximizing its benefits and minimizing injury risk.

Starting Position: Begin in a standard push up plank position. Hands should be slightly wider than shoulder-width apart, fingers pointing forward, and directly beneath your shoulders. Your body should form a straight line from head to heels, core braced, and glutes squeezed.
Descent: Inhale and slowly lower your chest towards the floor by bending your elbows. Keep your elbows tucked in at approximately a 45-degree angle to your body. Lower until your chest is just above the floor, or as deep as your shoulder mobility allows without discomfort.
Push Up: Exhale and powerfully push through your hands to extend your elbows and return to the top plank position. Focus on pressing the floor away from you, fully protracting your shoulder blades at the top.
Push Back: Without lifting your hands from the floor, immediately push your hips backward towards your heels, allowing your chest to lower towards your thighs and your arms to extend fully overhead. Your head should drop between your arms. This motion emphasizes serratus anterior activation and shoulder flexion.
Return to Start: From the stretched push back position, pull your body forward by engaging your core and lats, returning to the plank starting position, ready for the next repetition. Maintain a straight line from head to heels as you transition.

Benefits of Incorporating Push Back Push Ups

The push back push up offers several distinct advantages over its traditional counterpart:

Enhanced Scapular Control and Health: The emphasis on protraction and retraction during the push back phase directly strengthens the serratus anterior, a crucial muscle for shoulder stability and preventing impingement.
Increased Core Stability: The dynamic transition from the push up to the push back and back to the plank demands continuous, high-level core engagement to maintain spinal neutrality.
Greater Range of Motion: The added backward movement extends the range of motion for the shoulders, promoting flexibility and mobility in the shoulder girdle.
Improved Body Awareness: The multi-directional movement challenges proprioception and kinesthetic awareness, helping individuals better understand their body's position in space.
Versatile Progression: It serves as an excellent progression for those who have mastered basic push ups and are looking for a new challenge that targets often-neglected aspects of upper body strength and stability.

Common Mistakes to Avoid

To ensure safety and effectiveness, be mindful of these common errors:

Sagging Hips: Allowing the hips to drop during the push up or the return to plank indicates weak core engagement. Keep the core braced and glutes tight.
Flaring Elbows: Letting elbows flare out to 90 degrees puts undue stress on the shoulder joints. Aim for a 45-degree angle.
Limited Range of Motion: Not fully extending the push back or not fully lowering the chest during the push up reduces the exercise's effectiveness.
Rushing the Movement: Performing the transitions too quickly can compromise form and reduce muscle activation. Control each phase.
Loss of Spinal Neutrality: Arching the lower back excessively or rounding the upper back can lead to injury. Maintain a straight line from head to heels.

Who Can Benefit?

The push back push up is a valuable addition for:

Fitness Enthusiasts: Looking to add variety and challenge to their bodyweight routines.
Athletes: Particularly those in sports requiring strong, stable shoulders and core, such as gymnastics, combat sports, or throwing sports.
Individuals Seeking Shoulder Health: The emphasis on serratus anterior and scapular control makes it beneficial for improving shoulder stability and reducing pain, under proper guidance.
Personal Trainers and Kinesiology Students: As a tool to teach and understand complex multi-joint movements and integrated strength.

Variations and Progressions

To modify or progress the push back push up:

Knee-Supported: Perform the push up and push back phases with knees on the ground to reduce the load.
Elevated Hands: Place hands on an elevated surface (e.g., bench, sturdy box) to decrease the resistance.
Weighted: For advanced practitioners, a weight vest or plate on the upper back can increase the challenge.
Single-Arm Push Back: While the push up remains two-handed, extending only one arm back during the push back phase can increase the core and shoulder stability challenge.

Conclusion

The push back push up is more than just a push up variation; it's a dynamic, integrated exercise that significantly enhances upper body strength, core stability, and shoulder health. By understanding its mechanics and executing it with precision, individuals can unlock new levels of functional strength and body control, making it a highly valuable movement to master in any comprehensive fitness regimen.

The push back push up is a dynamic variation that adds a backward hip hinge to the traditional push up, extending the range of motion and uniquely engaging the shoulder girdle and core.
It targets primary movers like the chest, front shoulders, and triceps, while significantly activating stabilizers such as the serratus anterior and core muscles.
Proper execution involves a standard push up, followed by pushing hips back towards heels while maintaining hand contact, then returning to the plank starting position.
This exercise enhances scapular control, increases core stability, improves shoulder range of motion, and builds body awareness.
Common mistakes include sagging hips, flaring elbows, and rushing the movement, all of which can compromise effectiveness and increase injury risk.

Push Back Push Up: Understanding, Benefits, and How to Perform It