Back push-ups from a bench, chair or any other support are an effective basic exercise for the development of triceps or muscles of the back surface of the hands. This exercise allows you to vary the load in a wide range and is perfect for both men and girls. Reverse push-ups are called due to the fact that they are carried out in the back of the stop, that is, the hands are behind the body, and not in front of it.
The benefits of exercise
The target muscle group in this exercise is the triceps of the shoulder. Additionally, the anterior deltoid muscles and the upper pectoralis working. The chest, among other things, gets some stretch.
Back push-ups have several advantages:
The exercise includes all the triceps heads at once. In general, the size of the triceps is much larger than the same biceps, but this fact often eludes many athletes. That is, if the goal of the practitioner is to increase the volume of hands, to train exclusively biceps is simply irrational.
Women push-ups from the bench for triceps are allowed to tone the back surface of the hands, which is traditionally considered a problem area.
You can perform the exercise in the hall, at home or on vacation - it does not require any special equipment. Push-ups can be done focusing on a bench, chair or sofa, or even a bench in the park. Using weights is also no problem. You can increase the load with a dumbbell, a pancake from a barbell or any other weighty object, even a bottle of water.
Triceps is under stress in both the positive and negative phases of movement.
Push-ups from the bench have a number of variations. So, a novice can do them by placing bent legs on the floor (the load is minimal), and an advanced athlete can throw their legs on the second bench and use weights.
Speaking about the merits of the exercise, it is also worth mentioning its main drawback. The fact is that reverse push-ups significantly burden the shoulder joints. In particular, they have a shear effect. Therefore, if you have poor flexibility, have been injured or have any problems with your shoulders, exercise is contraindicated for you.
Consider the reverse push-ups with legs on the bench:
Place two benches parallel to each other at a distance slightly exceeding the length of your legs. Turn your back to one of the benches and take the emphasis from behind, placing your palms on the edge of the bench, with your fingers forward, with a grip shoulder-width apart. Put your heels on the second bench. The back should be straight. This is your starting position.
On inspiration, slowly lower the pelvis, bending your elbows to the right angle. The forearms throughout the movement should be perpendicular to the floor, that is, the elbows do not diverge to the sides.
As you exhale, with a powerful effort, push yourself back to the starting position. Do not jerk the body, push-ups from the bench are performed exclusively by reducing triceps.
A lightweight version of this exercise that girls can use is when the legs are on the floor. If you bend your knees, it will be even easier.
And to increase the load, use extra weight. You can put a pancake from a barbell or a dumbbell on the pelvic area. Any other burden that you can fix on yourself is suitable.
Reverse push-ups are best placed at the beginning of the triceps training. This is a very energy-intensive exercise. Perform it 10-15 times in 3-4 approaches. If 10 times is too much for you, do as much as you can, but with full adherence to technology. Performing a movement at half-amplitude or due to jerks is pointless.
What to look for
In order for your triceps training to be as effective as possible and not lead to injuries, pay attention to the following recommendations:
When doing push-ups, do not extend your elbows to the sides and do not bend your arms in the elbow joints to more than 90 degrees. This could result in serious injury.
Place your palms with a grip at shoulder width, that is, near the hips.
If you place your feet on the floor, do not extend your arms fully at the highest point. A small angle remains.
Increase the load gradually. Start with the “legs on the floor” option, then move on to the “legs on the bench” variation, and then start using the weight.
Do not bend your back - the spine is straight throughout the movement.
Before doing the exercise, turn your shoulders, knead your hands and elbow joints.
You can supplement the triceps training with push-ups from the floor with a narrow grip , extension of the arms with dumbbells and other exercises. Listen to your feelings, concentrate on the work of target muscles and you will see that your hands will become much stronger and more voluminous.