Reverse push-ups from the bench. What muscles work, execution technique for girls

Correctly performed reverse push-ups strengthen the muscles in the arms. A set of exercises helps to work out the triceps muscles using your own body weight. At the same time, the hands are located behind the body for any training option from the bench or from the floor.

What muscles work

Athletes often focus on biceps, while triceps is left unattended. It is not very noticeable, although it occupies 75% of the arm's volume. To make your arms strong and prominent, you need to train him. This can be done using reverse push-ups, or dips on bench, which means "dips on the bench."

This type of training is well known in the sports world and is valued for the fact that it simultaneously engages all 3 triceps muscles: long, medial and lateral.

When using exercises in various versions (with bent legs or a second bench), the pectoral, rhomboid and latissimus muscles, the back of the shoulders (deltas), abs and buttocks are additionally loaded.

This has been proven by studies conducted at VIDA Fitness Renaissance (Washington, USA). The use of reverse push-ups develops strength and endurance, improves the shape of the arms and increases muscle tone.

Reverse push-ups have the following advantages over other power loads:

• varied in methods of execution: with a chair or bench, or without additional equipment;
• show a high result, despite the simplicity;
• bent elbow position is comfortable compared to traditional push-ups;
• used in weight loss programs;
• in combination with other exercises, they are used to increase muscle mass;
• improve the relief of the hands;
• form posture, which is important for those who lead a sedentary lifestyle;
• ensure rapid achievement of results if you practice regularly and follow the recommendations
• works on the stabilizing muscles of the body and spine;
• stable load reduces the possibility of sprains and delayed pain syndrome;
• give the opportunity to practice not only in the gym, but also at home;
• suitable for both men and girls;

• you can do it with any level of physical fitness;
• useful for both beginners and experienced athletes;
• the load can be adjusted by changing the position of the legs and the width of the grip, or using weights.

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Disadvantages and contraindications

Reverse push-ups from the bench cannot be done by people with:

• diseases and injuries of the musculoskeletal system;
• insufficient joint flexibility;

The disadvantages of back push-ups include:

• exercise puts a lot of stress on the joints;
• if done incorrectly, injury is possible;
• outside help is needed when working with weights.

Tips and tricks for beginners how not to get hurt

In order not to be injured, a beginner should follow 9 basic recommendations:

• It is necessary to lower the body down to such a level that the bend of the arms is 90%.
• Keep your elbows parallel, do not spread apart.
• Follow the rhythm.Slowly and smoothly during dips and dynamically to the starting position.
• The body should be close to the support, not leaning forward or backward.
• It is important to use the correct weight when handling weights.
• Do not place your arms much wider than your shoulders.
• Movements during push-ups from the bench should be directed strictly up and down, and not diagonally.
• Stop exercising if you experience discomfort or pain in the elbow or shoulder area.
• Exercises are energy-intensive and are recommended to be done at the beginning of classes. Failure to do so may result in injury.

Varieties of exercise

Varieties:

• from a bench with bent knees - for the entry level;

• a more difficult option from a support with outstretched legs;
• from the floor, with an additional study of the press;
• classic version with two benches;
• for an advanced level or increase in mass - with weights.

For girls

The technique for girls and men is the same. The complex allows you to tone the back of the hands, one of the traditionally problem areas for girls. Before starting the workout, you need to warm up for 5-7 minutes to warm up the muscles.

Squats, bends, twists, arm swings - any warm-up movement will do. Continue with a few shoulder exercises. For example, rotational movements with the shoulders and jerking with the arms from the chest. Experts recommend exercising regularly, the optimal regimen is every other day.

Execution order:

1. Make an emphasis on the bench, place the upper limbs behind, the fingers should be directed towards the body, the back is straight.
2. Inhaling, bend your elbows (fall through). The movements are slow. In the dip position, the forearms should be perpendicular to the floor, with the elbows pointing straight back.
3. It is impossible for the elbows to "look" to the sides, because this will additionally involve the back muscles in the work, and the load on the triceps will decrease.
4. Linger at the bottom for 1-2 seconds.
5. On exhalation, make a sharp upward movement. You need to rise sharply so that the muscles receive maximum tension. Do not change the position of the body and head, use only the strength of the triceps. Do not hold your breath while driving.
6. Fix the starting position.
7. You can pause between repetitions up to 1 minute.

Movements are performed by flexing and extending the arms. Otherwise, the load is transferred to the lower back and hips, and the desired result will not be achieved.

Reverse push-ups from the bench need to be complicated gradually, having worked out the previous stage without errors, observing all the rules and recommendations.

With an increase in load or weight, there is no need to rush.

Simplified options

For beginners, you can use options using a bench (legs bent) or just off the floor. Then the muscles of the arms are loaded less.

In the first case, the initial position is a half-squat with your back to the bench:

1. Knees at right angles, support on a full foot. Hands on the bench, fingers pointing towards the body.
2. In the IP, the arms remain slightly bent at the elbows, you do not need to straighten them strongly, otherwise there is a risk of damaging the elbow joint.
3. Slowly bend your arms while inhaling, lowering your body down. Fix the position.
4. The shoulders should be parallel to the floor, the elbows should not be spread apart, the body should be close to the support.
5. On exhalation, straighten your arms, pushing the body up, and return to the starting position.
6. To get the best effect, you need to perform exercises for 15-25 repetitions in 3-4 approaches.
7. The range of motion is small, so the load on the muscles is less than in other types of reverse push-ups.

The starting position for push-ups from the floor is sitting on the floor. The position of the body with this type of training is similar to the bar, so the press is additionally worked out.

Algorithm of actions:

1. The emphasis is on the hands behind the body. The palms are turned towards the body.
2. Exhaling, straighten your arms and body.
3. Fix for 2-3 sec.

Classic version

With the classical technique, put 2 benches parallel to each other, the distance between them should be slightly more than the length of the legs:

1. Starting position: rest with hands behind on the edge of one bench, feet with heels on the second. The arms are slightly wider than the shoulders, the hands are directed towards the body. Keep your back straight, without changing the position of the legs and hips during movement.
2. It is necessary to perform dips slowly, without jerking the body.
3. The forearms during the downward movement should be strictly perpendicular to the floor, elbows back. In the lower position, the body sags between the supports.
4. Make a fixation of the position for 2-3 seconds, and powerfully, as you exhale, push the body back.
5. When returning to the starting position, the arms are straightened as much as possible, but the elbows do not fall back, the pelvis is just above the bench, the body is located next to the support.

When performing push-ups with the legs placed on any hill, when the feet are above the floor, the load on the arms increases due to the shift in the weight of your own body. In this method of exercise, the muscles of the press and buttocks are additionally involved in the load. They help to fix the position of the body.

With weight

Reverse push-ups from the bench with additional weight require outside help:

1. Starting position: perform emphasis with your hands on one bench, and nogamin on the other, as in the classic version.
2. Then the assistant puts weights on the outside of the thighs, for example, barbell pancakes, dumbbells, or a weight vest. Getting the right weight for your workout is important.
3. You should start with a little weight, gradually increasing the load. You can switch to this technique only after going through all the previous types of push-ups, when you are confident that the muscles are strong enough.
4. The technique is the same as in the classic version. The training program depends on the goal.

To increase strength and endurance, it is recommended to do 2 to 5 sets. For beginners, 5-7 times is enough, for an advanced level 10 or more are recommended.

When it comes to increasing muscle mass, the number of approaches remains the same. Only the number of repetitions increases (from 4 to 8 times) and the weight of the weighting agent. In order not to be injured, push-ups with weights must be performed under the supervision of a partner.

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Push up program

To select the optimal training program, a beginner needs to take a test. To do this, you need to do an exercise with the fulfillment of all the rules as many times as possible. Then determine your optimal training regime according to the table, in accordance with the maximum number of repetitions.

The program is designed for 28 days with a frequency of 3 times a week and ends with a new test and the transition to the next training level. For those who were able to push up from the bench less than 5 times, it is recommended to start training with simplified push-up options.

Legs bent or off the floor. After a month, having achieved the correct execution of the exercise 125 times per workout, pass the test again and proceed to the next level of training.

The next stage of training after passing all modes can be work with weight.

How to improve efficiency?

Efficiency can be improved at any stage.

When working with bent legs:

• complicate the exercise by placing one leg on the other;
• further move your legs away from the bench or chair;
• increase the grip width;
• do more approaches;
• increase the duration of fixing the position of the body.

To increase the load on the triceps in the classic push-up technique, a weight is placed on the front of the thigh (a pancake for a barbell or dumbbell). In this case, you should not take a lot of weight right away. It is recommended to start with the smallest one. You can also adjust the grip width. This must be done carefully, otherwise joint injuries are possible.

Major mistakes

Athletes can make training errors that negatively affect the result:

• slouching or rounding of the chest;

• the body is tilted forward;
• the body is located far from the bench;
• incomplete range of motion;
• irregular movements;
• holding your breath;
• too low dips;
• wrong hand position (far from the edge of the stop);
• hands are directed away from the body;
• using the strength of the hips when pushing;
• elbows not parallel;
• using dips not at the beginning, but in the middle or at the end of the workout, when the muscles are tired and the load on the triceps is incomplete.

The secret to getting the result of reverse push-ups is to move from lighter techniques to more difficult ones, and in regular exercises.

If you perform reverse push-ups from the floor or bench, taking into account the indicated tips and recommendations, then you can be sure that the muscles will tone up, and the arms will become fit, strong and relief.

Article design: Anna Vinnitskaya

Video about doing push-ups correctly

Rules for doing push-up exercises on the bench: