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Fitness -reverse push ups

Updated on February 9, 2014

Push ups is the best bodyweight exercise in order to build a strong upper and middle trunk. No equipment is needed and so everyone can do it at home, in the woods, in the hotel and practically everywhere!

There are countless versions and this is a big advantage because the variety counts much for a holistic exercise program. Each version is targeting different on muscles and different angles. This can result in training biceps, triceps, upper or lower back depending on the angle you push. If you put variety in your program and never do the same things, you will ever eventually catch your potential.

What is the bicep?

The brachial bicep muscle or simply bicep is a strong muscle of the upper limb , inside the arm between the shoulder and elbow. When it contracts it disbands the hand. It has two heads , which appear as tabs when the arm twitches and give the characteristic shape . The bicep muscle activates into service by the musculocutaneous nerve, which originates from outside the secondary strain of the brachial plexus.


What are the triceps?

The largest part of the arm is covered by the triceps. It is important not to neglect the triceps work them out equally as the biceps! A strong hand, is having strong triceps, who participate and assist many exercises of other muscle groups. Even in terms of symmetry of the hand, it is essential not to be neglected!

The tricep muscle is composed of three heads, the long, the outside and inside head. So there are many kinds of exercises that irritate the triceps from different angles, so the appearance is symmetrical in all heads.


Trunk muscles

The muscles of the trunk are divided into the muscles of the chest and belly muscles.
The muscles of the chest are divided into indigenous and foremost the intercostal muscles and heterochthonous, with the greatest meizona pectoral muscle and the anterior serrated muscle.
The muscles of the abdomen are divided into anterior, lateral and posterior.

Intercostal muscles:

The intercostal muscles cover the gap between the sides. By their activity they help in thoracic breathing.

Major pectoralis muscle:

The pectoralis major muscle is a strong muscle that originates from the clavicle, sternum and it's housing rectus abdominis muscle and lushes in humerus.
It's activity brings the arm forward and pulls the arm to the torso or the opposite, that pulls the trunk to the arm, as in climbing.

The serratus anterior muscle:

The serratus anterior muscle originates from the first eight to nine sides and ends at the scapular. It's activity pulls the scapula forward, out and up, like when lifting the arm above the horizontal position. Also, it stabilises the scapula to the chest wall. Energy is essential for the function of the muscles of the arm.

The external oblique abdominal:

The external oblique abdominal muscle covers the lateral external abdominal wall.
Originates from six to eight lower sides and lush on the white line forming part of the sheath of the rectus abdominis muscle and the iliac crest.

The internal oblique abdominal muscle:

The internal oblique abdominal muscle originates from the lumbar fascia, iliac crest and inguinal ligament and lushes at the white line forming part of the sheath of the rectus abdominis muscle.

Rectus abdominis muscles:

Each rectus abdominis muscle is located in the anterior abdominal wall parallel and out of the white line. The rectus abdominis muscle originates from xiphisternum and lushes at the pubic symphysis.
Because of the length of the muscle in order it gets strengthened, it contains three to four intermediate tendons, called chordae records.

The oblique muscles of the abdomen:

The oblique muscles of the abdomen on their front side, they consist tendons, called root canal. The root canals are brought to the midline to form the sheath of the rectus abdominis muscle. Then they get intertwined with the root canal opposing abdominal muscles forming the white line.

Trunk muscles

Are there any push ups drawbacks?

The only drawback found in push ups is a real risk of injury to the wrists and shoulders and therefore you are strongly advised not to go under unnecessary extremes in demonstrating your strength to yourself or to others. If you don't have strong wrists, it doesn't mean that you are incapable to do this exercise. You can always invest in the purchase of special grips.

In order to protect your shoulders do not overdo it with the reps and the range of your movement. Always protect yourself by listening to your body. If there's any kind of joint ache stop immediately and ask the advice of your physician.

Push ups gribs

Reverse push ups

Lower yourself to the normal body posture for push ups, but instead of pushing your body upwards, bend your knees and shift your body back a bit before moving forward to get the classic start position of push ups.

This is one of the best exercises for your back.

If you don't have the needed strength for push ups you can bend your knees against the wall or make the push ups upright against a wall.

Fill in your workout program with some squats and leg press exercise and that way you get a decent total body workout with no equipment!


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    • Tolovaj profile image

      Tolovaj 4 years ago

      Push ups are the best exercise in my opinion. As you already stated they can be done in huge variety of ways and everybody can start somewhere to slowly build capacity for bigger challenges.

      I never heard about push ups grip before. Sounds very useful:)