Reverse Grip Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Reverse Grip Push Ups
Position two dumbbells on the floor, shoulder-width or slightly wider apart. Grip them with hands rotated so fingers point toward your feet. Lower your body in a push-up motion, ensuring your elbows stay close to your sides.
Common mistakes
Avoid flaring your elbows out. Ensure your wrists are under your shoulders to prevent strain. Make sure the dumbbells are stable and won't roll during the exercise.
Breathing
Inhale as you lower down, exhale as you push back up.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
