Target Muscle Group:
Triceps, Back
Equipment Required
None
Experience Level:
Beginner
Secondary Muscles
Chest, Shoulder Stabilizers
Ideal sets & reps:
3 sets of 5 reps
Benefits
- 1. The exercise enhances muscle coordination as you must control the movement while balancing on the stools, improving overall body control.
- 2. Balancing on the stools engages your stabilizing muscles, particularly the core and shoulder stabilizers, promoting upper body stability and balance.
- 3. You can adjust the height of the stools or the number of repetitions to tailor the exercise to your fitness level, making it adaptable for beginners to advanced trainees.
- 4. It's a relatively low-impact exercise, making it suitable for individuals looking to minimize stress on their joints while still benefiting from an effective upper body workout.
- 5. Introducing stools into your workout routine adds variety, challenging your muscles in a different way than traditional push-ups. This diversity can help prevent plateaus and keep workouts engaging.
Instructions
- 1. Place two stable stools parallel to each other, approximately shoulder-width apart. Ensure they are of equal height and firmly positioned.
- 2. Kneel down between the stools and place your elbows on top of them, forming a 90-degree angle with your arms. Your palms should be facing up, fingers pointing forward, and elbows directly beneath your shoulders.
- 3. Extend your legs behind you, balancing on your toes with your body in a straight line from head to heels. Engage your core muscles to maintain stability.
- 4. Lower your chest toward the ground by bending your elbows while keeping them close to your body. Go as low as your flexibility allows, ideally until your chest lightly touches the ground.
- 5. Push through your palms to extend your elbows and return to the starting position. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and control.
Points to remember
- 1. Coordinate your breath with the movement. Exhale as you push up and inhale as you lower your chest.
- 2. Maintain a straight line from your head to your heels throughout the movement. Avoid sagging your hips or raising your buttocks.
- 3. Ensure that the stools or props you use for elbow support are stable and at an equal height to prevent wobbling during the exercise.
- 4. Perform the push-ups at a controlled pace to maximize muscle engagement and reduce the risk of injury. Avoid rapid or jerky movements.
- 5. Your elbows should be directly under your shoulders and form a 90-degree angle when performing the push-up. This ensures optimal engagement of the triceps.
Popular Questions
- Q1. What are the best reverse elbow push-ups alternative ?
- A1. The best reverse elbow push-ups alternatives include regular push-ups, diamond push-ups and tricep dips. These exercises target similar muscle groups and offer various levels of intensity and equipment options for upper body strength development.
- Q2. What are the muscles worked by reverse elbow push-ups ?
- A2. In Reverse Elbow Push-Ups, the primary muscles worked are typically the triceps, responsible for extending the elbows and the back muscles. Secondary muscles may include the chest and shoulder stabilizers, depending on the specific technique and form used.
- Q3. What are the benefits of doing reverse elbow push-ups ?
- A3. Reverse Elbow Push-Ups primarily target the triceps, helping to develop strength and definition in the back of the arms. They also engage the chest and shoulder stabilizers to a lesser extent, contributing to upper body toning and stability. This exercise offers a unique challenge, making it a valuable addition to diversify upper body workouts and enhance overall muscle balance and coordination.