Reverse pushups. What, why and why.
Big hands – is this not a worthy goal? Of course, and some more, but it is often possible to see that standard exercises and work exclusively on one muscle group, the biceps, are used in pumping them. And really, take a closer look, when it comes to the hands, for some reason everyone is pumping the two-headed muscle of the shoulder. Numerous lifts of dumbbells and biceps bars, concentrated cuts and other tools are used to swing the arms. However, the desired volumes are sluggish and reluctant. All this makes you think about whether it is worth changing priorities and putting first place not the most significant part of the arm – the biceps, but the triceps. Besides the fact that the latter has three heads (against two), it also makes up 75%total hand volume. And although no one sees the triceps per se, it is he who contributes the lion’s share to the volume of his hands, and therefore he needs to pay close attention. This we will do, having studied one of the best exercises for his swing – reverse push-ups.
Triceps dips or dips on bench – this is an exercise in the English version. We know it under the name of Eminem push-ups from the bench or dips between two supports (benches). This is my favorite exercise because of its awesome efficiency and ease of execution. You do not need to go to the gym, you can easily “do” triceps at home.
In this exercise, the main load falls on the triceps (and at the same time on the two heads – the lateral and medial) …
triceps, three heads
… the deltoids, thoracic, rhomboid, and widest are secondly involved. During the flexion of the elbows (dip phase), the triceps contract eccentrically; when returning to their original position, the triceps contract concentrically. Reverse pushups are a basic mass-training exercise that involves movement in more than one joint (elbow and brachial).
The complete muscle atlas is as follows.
reverse pushups, muscle work
For a better understanding of the material, all further narrative will be divided into sub-chapters.
Now let’s take a look.
Benefits from doing the exercise back pushups
The failures between the two supports are not for nothing considered to be the best exercises for the triceps, this is confirmed not only by scientific studies, but also by their tuevuchu advantages. In particular, the latter include:
This is a closed kinetic chain (CKC) exercise that involves moving the body while the arms (or legs) are in a fixed position. It perfectly isolates the triceps and at once draws all three of its heads into operation;
the absence of a pulse during the “dip” allows one to maintain tension in the triceps throughout the whole movement;
the use of an unlimited amount of weight allows you to constantly progress in the exercise;
the variability of the exercise allows the use of different width of the grip and the position of the feet;
dips contribute to the development of the width of the chest, slightly stretching it when lowering;
reverse push-ups significantly develop the athlete’s strength, allowing him to add in such basic exercises as a barbell / dumbbell bench press;
inclusion in the work of small RDX Surge muscle groups (muscle-stabilizers), which are very difficult to hook with standard movements.
Scientific research in VIDA Fitness Renaissance (Washington, USA) has shown that reverse pushups are one of the most effective exercises for identifying a high level of triceps muscle activity. “… Dips are movement in a closed circuit, and it provides growth stimuli for many synergistic muscles, including the pectoralis major, trapezoidal, and anterior serrated.”
We go further.
Reverse pushups: performance technique
Of course, we cannot ignore the correct technique for doing the exercise and failures, so let’s take it step by step.
Step number 1.
Set two benches across at arm’s length. Turn your back to one of them and place your hands (grip shoulder width) on the edge, throw your legs on the other. The legs should not be deep on the bench, you just need to put them on the edge. This is the starting position.
Step number 2.
As you inhale, slowly begin to get involved downward, bending your elbows. Lower your fifth point to a position where the shoulders are not parallel to the floor (angle 90 degrees). Keep your elbows straight and do not push them apart.
Step number 3.
Reaching the bottom, using only the power of the triceps, powerfully push the torso up, lifting yourself (as you exhale) to the PI. Repeat the specified number of times.
The exercise may seem simple in execution, to some extent it is so, but I will give different views of it in order to focus on the most “problematic places” and remove all technical issues at once. So, in the picture version, reverse push-ups, when the legs are on the floor (girlish option :)) look like this.
In motion, the push-ups look like this.
The recommended number of repetitions for different types of athletes.
reverse pushups, number of repetitions
We all know that large weights and a small number of repetitions (from 4 to 8 ) are necessary to achieve muscle hypertrophy . Often their own body weight is not enough (especially guys), to qualitatively load the triceps. In such cases, it is necessary to use additional weight in the form of a belt with a chain or pancakes, which are superimposed on the pelvic region. At home, it can be dumbbells or a backpack with a weight.
Reverse pushups: subtleties and secrets
As in any other exercise, failures have their own nuances and subtleties of execution; by following them, you will protect yourself as much as possible from injury.
sitting on the edge of the support, hold your hands in the immediate vicinity of your hips;
at the top point, you must leave your hands slightly bent (for the option of feet on the floor);
slowly and controlledly go down and powerfully, explosively upwards;
the back should be straight throughout the entire trajectory and walk in a vertical plane (near the edge of the bench);
the body should sag exactly m / y supports, and this is achieved by installing on the edge of the benches of hands and feet;
using additional weights, first put them on the basin, and only then throw your legs;
when the weight becomes significant (important for guys), ask your partner to load you with pancakes;
do not fall below 90 angle degrees in the elbow joint, it is fraught with injuries;
The last repeats in the same approach can be performed to failure, i.e. when you can not get up.
The basic errors are as follows.
reverse pushups, major mistakes
Well, I think, honey is enough, it’s time to talk about a fly in the ointment, if there is one at all.
Do push-ups hurt your shoulders?
Very often there are rumors on the Internet that they say reverse push-ups put pressure on the shoulders and should not be done. Let’s take a look at this in detail.
The movement itself (failure down) increases the shearing forces in the shoulder joint and may adversely affect the nerve endings of the muscle group. In addition, the implementation of this exercise requires sufficient flexibility of the shoulder and stability of the shoulder bag. If the athlete does not possess such, then it is necessary to adhere to strict angle technology – up to 90 degrees and use of adequately moderate weights. Otherwise, there is a high probability of injury to the rotator cuff of the shoulder (the weakest and untrained part of the delta). An alternative option for dips with less strain on the shoulder joint are push-ups on the bars. Although this option requires more initial force, it is less traumatic, although again it all depends on the “depth of the dive” and the intelligence of the athlete.
An important addition is the placement of this exercise in the triceps workout program. Often failures are put to the end as a finishing exercise. So you should not do it, because the shoulder joint is already loaded enough and tired of the previous work, and the upcoming basic exercise (especially with a lot of weight) will drive it into the “traumatic dead end”.
Conclusion: it is possible to injure your shoulders by performing reverse push-ups, if you do not include your head, i.e. go deep down, take big weights at the current “shaky” shoulder position, do not warm them up and put the exercise at the end of the workout. Of course, you want massive hands here and now, and not after a rain on Thursday :), but you have to understand that you can forget about injuring big hands for a very long time, you ask: do you need it? I think no.