Reverse Grip Push-Ups: Technique, Benefits, and Safety

How Do You Reverse Grip Push Ups?

The reverse grip push-up is an advanced bodyweight exercise that involves performing a standard push-up with your hands rotated 180 degrees, so your fingers point towards your feet, significantly increasing triceps activation and altering the stress on the shoulder joint.

What is a Reverse Grip Push-Up?

The reverse grip push-up is a challenging variation of the traditional push-up that fundamentally alters the biomechanics of the movement. Instead of the typical pronated (overhand) grip where fingers point forward, the reverse grip (or supinated grip) involves rotating your hands externally so that your fingers point backward, towards your feet. This change in hand position has profound implications for muscle activation, particularly emphasizing the triceps brachii and shifting the involvement of the pectoral muscles. It also places the shoulder joint in a different position, potentially offering a unique stimulus or an alternative for those with specific shoulder mechanics.

Muscles Worked: A Deeper Dive

The reverse grip push-up engages a similar muscle group to the standard push-up but with a distinct shift in emphasis.

• Triceps Brachii: This is the primary beneficiary of the reverse grip. The supinated hand position and the resulting elbow angle during the press phase significantly increase the mechanical advantage and recruitment of all three heads of the triceps (long, lateral, and medial).
• Pectoralis Major: While still a prime mover for chest pressing, the reverse grip reduces its overall contribution compared to a standard push-up. The sternal (lower) head of the pectoralis major may see relatively more activation than the clavicular (upper) head due to the altered angle of push.
• Anterior Deltoid: The front portion of the shoulder muscle assists the pectorals in shoulder flexion and contributes to the pressing motion.
• Core Stabilizers: The rectus abdominis, obliques, and erector spinae work isometrically to maintain a rigid plank position throughout the movement, preventing sagging of the hips or arching of the lower back.
• Scapular Stabilizers: Muscles like the serratus anterior and rhomboids help stabilize the shoulder blades, ensuring proper scapulohumeral rhythm during the push-up.

How to Perform the Reverse Grip Push-Up

Executing the reverse grip push-up correctly requires attention to detail, particularly regarding wrist and shoulder positioning.

1. Starting Position:

   • Begin in a high plank position on the floor, similar to a standard push-up.
   • Crucially, rotate your hands so your fingers point backward, towards your feet. Your palms should be flat on the ground, shoulder-width apart or slightly wider, depending on what feels comfortable and stable for your wrists and shoulders.
   • Ensure your body forms a straight line from head to heels, engaging your core and glutes.
   • Your elbows should be slightly tucked in, not flared out.

2. Execution:

   • Lowering Phase: Inhale slowly as you bend your elbows, lowering your chest towards the floor. Maintain a straight body line. Keep your elbows relatively close to your body, allowing them to track backward rather than flaring out to the sides. You should feel a significant stretch in your triceps.
   • Bottom Position: Lower yourself until your chest is just above the floor, or as far as your mobility allows without compromising form or experiencing discomfort, especially in the wrists.
   • Pushing Phase: Exhale powerfully as you push through your palms, extending your elbows and driving your body back up to the starting plank position. Focus on squeezing your triceps at the top.
   • Top Position: Fully extend your arms without locking out your elbows. Maintain core tension throughout the entire movement.

3. Common Errors to Avoid:

   • Flaring Elbows: This puts undue stress on the shoulder joint and reduces triceps activation.
   • Sagging Hips or Arching Back: Indicates a weak core; maintain a rigid plank.
   • Compromising Wrist Position: If your wrists feel strained, you may need to improve wrist mobility or start with an easier variation.
   • Partial Range of Motion: Ensure you go through a full, controlled range of motion to maximize muscle activation.

Benefits of Incorporating Reverse Grip Push-Ups

Adding this variation to your routine offers several distinct advantages:

• Enhanced Triceps Development: The reverse grip places the triceps in a highly advantageous position for contraction, leading to greater hypertrophy and strength gains in these muscles.
• Novel Stimulus for Chest: While reducing overall chest involvement, it provides a different angle of attack for the pectorals, potentially stimulating new growth pathways.
• Shoulder Joint Variability: For some individuals, the internal rotation required for standard push-ups can be problematic. The external rotation of the reverse grip can be a more shoulder-friendly alternative, though wrist mobility becomes a key factor.
• Improved Body Control and Stability: The altered hand position challenges core stability and proprioception more than a standard push-up, enhancing overall body control.
• Progression for Push-Up Strength: It serves as a challenging progression for those who have mastered standard push-ups and are looking for a new bodyweight challenge without adding external load.

Who Should Consider Reverse Grip Push-Ups?

This exercise is not typically recommended for beginners due to its demands on wrist and shoulder stability. It is best suited for:

• Intermediate to Advanced Trainees: Individuals with a solid foundation in standard push-ups and good upper body strength.
• Those Targeting Triceps: Athletes or enthusiasts looking to specifically isolate and strengthen their triceps using bodyweight.
• Individuals Seeking Variation: To break plateaus or add diversity to their training regimen.
• Individuals with Specific Shoulder Considerations: While the reverse grip can be a good alternative for some, it's crucial to assess individual shoulder and wrist health before attempting.

Important Considerations and Safety Tips

Before attempting reverse grip push-ups, keep the following in mind:

• Wrist Mobility and Strength: This is paramount. The reverse grip puts significant extension stress on the wrists. Ensure you have adequate wrist flexibility and strength. If you experience any pain, stop immediately. Consider performing wrist mobility drills as a warm-up.
• Shoulder Health: While it can be "shoulder-friendly" for some due to external rotation, it can still be demanding. Listen to your body and ensure your shoulders are stable and pain-free.
• Gradual Progression: Start with an easier variation if needed. You can perform reverse grip push-ups on your knees, or elevate your hands on a sturdy surface (like a bench or step) to reduce the load, gradually progressing to the floor version.
• Controlled Movement: Always prioritize slow, controlled movements over speed or high repetitions, especially when learning a new variation.
• Warm-up Thoroughly: A comprehensive warm-up including dynamic stretches for the wrists, shoulders, and elbows is essential.

Conclusion

The reverse grip push-up is a powerful and effective bodyweight exercise that offers a unique challenge, particularly for triceps development and overall upper body strength. By understanding its biomechanics, proper execution, and potential benefits, you can strategically incorporate this advanced variation into your fitness routine to diversify your training and push your strength boundaries. Always prioritize form, listen to your body, and ensure you have the prerequisite strength and mobility before attempting.