Dumbbell Reverse Push-Up

Muscles worked

Setup

1. Place two dumbbells on the floor shoulder-width apart with the handles parallel to each other.
2. Grip the handles firmly and extend your legs back into a high plank position.
3. Position your feet slightly wider than hip-width to provide a stable base for the backward shift.
4. Ensure your shoulders are stacked directly over your wrists and your spine is in a neutral line.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Exhale as you push through your palms to return to the high plank position.
3. Immediately shift your hips back toward your heels by bending your knees and pushing your chest toward your thighs, keeping your knees hovering just above the floor.
4. Explode forward from your legs to return to the starting plank position in a controlled, fluid motion.

Form checklist

• Keep your wrists neutral and avoid letting them collapse over the dumbbell handles.
• Maintain a rigid core to prevent your hips from sagging during the push-up phase.
• Ensure your knees do not touch the ground during the reverse shift phase.
• Keep your head and neck neutral, looking at the floor slightly ahead of the dumbbells.

Pro tips

• Think about 'pushing the floor away' as you shift your hips back to maximize deltoid and serratus anterior engagement.
• Pause for one second at the back of the movement to create a deep stretch in the lats and peak tension in the quadriceps.

Make it harder

• Add a Renegade Row with each arm at the top of the plank before initiating the reverse shift.
• Slow the eccentric phase of the push-up to a 3-second count to increase time under tension for the pectorals.

Frequently asked

What muscles does the dumbbell reverse push-up work?

The dumbbell reverse push-up primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the dumbbell reverse push-up?

The dumbbell reverse push-up uses dumbbell.

Is the dumbbell reverse push-up good for beginners?

The dumbbell reverse push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps