Reverse Push-up: (Upper Back and Biceps)
This simple, yet brutally effective upper back builder allows for lots of variation to accommodate lifters of different strength levels.
It can be performed with either a supinated (palms up) grip to engage the biceps more, or a pronated (palms facing your feet) grip to further increase the demand on the upper back.
Begin by lying under a bar set on the supports of a squat rack, or multi-press station (The higher up you set the bar, the easier it is to perform- the closer it is to being parallel to the floor, the more challenging the exercise will be).
Next, select the grip of your choice and hang from the bar with your legs straightened out in front of you and only the backs of your heels in contact with the floor (Note: For added difficulty you can place your feet up on a bench). Once in position, keep your body perfectly straight as you pull yourself up towards the bar by pinching your shoulder blades together and sticking out your chest. Once you’ve reached the point where your chest is almost touching the bar, pause for a moment before lowering yourself back to the starting position.
Repeat for 8-10 reps.
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