Movement overview

The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength. This exercise involves performing a push-up with the fingers pointing towards the feet, requiring greater wrist mobility and providing a unique challenge to the upper body muscles.

Step-by-step cues

1. Begin in a standard push-up position with your hands placed shoulder-width apart.
2. Rotate your hands so that your fingers point towards your feet, ensuring your wrists are comfortable.
3. Keep your body in a straight line from head to heels, engaging your core throughout the movement.
4. Lower your body by bending your elbows until your chest nearly touches the ground.
5. Push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Warm up your wrists thoroughly before attempting this exercise to prevent strain.
• Maintain a tight core to keep your body aligned and avoid sagging at the hips.
• Start with a smaller range of motion if you experience discomfort in the wrists, gradually increasing as flexibility improves.
• Focus on controlled movements to maximize muscle engagement and reduce injury risk.
• If necessary, perform the exercise on your knees to reduce intensity while maintaining proper form.
• Ensure even weight distribution across both hands to maintain balance and stability.