Lying Reverse Push-up (male) – Video Exercise Guide & Tips

Lying Reverse Push-up (male) - Video Exercise Guide & Tips

Get ready to tone your upper body and build strength with the Lying Reverse Push-up.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper technique and form for this challenging move.

Whether you're a beginner looking for modifications or an experienced fitness enthusiast seeking advanced variations, we've got you covered.

Avoid common mistakes and maximize your workout with our expert tips.

Let's dive in and take your push-up game to the next level.

Key Takeaways

  • Lying reverse push-ups improve posture and increase upper body strength.
  • Engaging multiple muscle groups simultaneously provides a more efficient and effective workout.
  • Gradually correcting postural imbalances and using proper form and technique maximize gains and improve workout efficiency.
  • Modifications, progressions, and advanced variations can be incorporated to challenge and improve overall fitness.

Benefits of the Lying Reverse Push-up

To maximize your workout, the lying reverse push-up offers numerous benefits for building strength and toning your muscles. This exercise is highly effective in improving posture and increasing upper body strength. By engaging your core, chest, shoulders, and triceps, the lying reverse push-up targets multiple muscle groups simultaneously, leading to a more efficient and effective workout.

One of the key benefits of the lying reverse push-up is its ability to improve posture. As you perform the exercise, you're required to maintain a straight and aligned body position. This helps to strengthen the muscles in your back and shoulders, which in turn helps to keep your spine in proper alignment. By consistently incorporating this exercise into your routine, you can gradually correct any postural imbalances and develop a more upright and confident posture.

Additionally, the lying reverse push-up is excellent for increasing upper body strength. As you lower your body towards the ground and then push yourself back up, you're primarily using your chest, shoulders, and triceps to perform the movement. This repetitive action helps to build and tone these muscles, resulting in increased strength and definition in your upper body.

Proper Technique and Form

Maintain proper technique and form during the lying reverse push-up by following these guidelines.

To ensure you perform this exercise correctly, it's important to address some common misconceptions and incorporate advanced training techniques.

Firstly, one common misconception is that this exercise primarily targets the chest. While the lying reverse push-up does engage the chest muscles, it also works the shoulders, triceps, and core. To maximize the effectiveness of this exercise, focus on engaging all of these muscle groups throughout the movement.

Secondly, it's crucial to maintain a neutral spine throughout the exercise. Avoid arching your back or allowing your hips to sag. Engage your core muscles to stabilize your body and keep a straight line from your head to your heels.

Additionally, make sure to lower your body in a slow and controlled manner. This eccentric phase of the exercise is just as important as the pushing phase. By controlling your descent, you'll maximize muscle engagement and promote strength gains.

Lastly, as you progress with this exercise, consider incorporating advanced training techniques such as adding resistance bands or weights to increase the challenge. These modifications can help you continually progress and avoid plateaus in your training.

Modifications for Beginners

If you're a beginner, there are easier modifications you can try to make the lying reverse push-up more manageable. These modifications can help you build strength gradually and avoid straining your muscles.

Easier Beginner Modifications

Start with just 5 repetitions of the modified lying reverse push-up to ease into this exercise. As a beginner, it's important to gradually build strength and avoid overexertion.

If the modified version of the lying reverse push-up is still too challenging, there are alternative exercises you can try. One option is to perform a standing wall push-up. Stand facing a wall with your arms extended and hands against the wall at shoulder height. Lean forward, bending your elbows and bringing your chest towards the wall, then push back to the starting position. This exercise targets the same muscle groups as the lying reverse push-up but with less resistance.

Another modification is the kneeling push-up, where you perform a push-up on your knees instead of your toes.

Remember to listen to your body and progress at your own pace.

Building Strength Gradually

To build strength gradually as a beginner, focus on incorporating modifications that target the same muscle groups as the lying reverse push-up. By gradually increasing the intensity of your exercises, you can achieve progressive overload, which is essential for muscle adaptation and growth. Here are some modifications to consider:

  • Knee push-ups: Start by performing push-ups with your knees on the ground. This reduces the amount of body weight you need to lift, making it easier for beginners.
  • Incline push-ups: Place your hands on an elevated surface, such as a bench or step, to decrease the load on your upper body.
  • Wall push-ups: Stand facing a wall and push your body away from it, using your arms. This is a great modification for those with limited upper body strength.
  • Resistance bands: Incorporate resistance bands into your push-up routine to add extra resistance and challenge your muscles.

Remember to listen to your body and gradually increase the difficulty of your exercises over time.

Advanced Variations for Experienced Fitness Enthusiasts

Ready to take your workouts to the next level?

Advanced variations of the lying reverse push-up are perfect for experienced fitness enthusiasts looking for a challenging routine.

These variations allow you to progress beyond basic exercises and push your limits, helping you build strength, increase muscle definition, and improve overall fitness.

Get ready to challenge yourself and achieve new levels of fitness with these advanced variations.

Challenging Workout Routines

Get ready for a series of intense and demanding workout routines designed specifically for experienced fitness enthusiasts. These challenging workout routines will push your limits and help you take your fitness to the next level.

Here are some advanced modifications to incorporate equipment into your workouts:

  • Weighted pull-ups: Attach a weight plate or wear a weighted vest while performing pull-ups to increase resistance and build upper body strength.
  • Barbell thrusters: Combine a front squat and an overhead press using a barbell to engage multiple muscle groups and improve overall strength and power.
  • Bosu ball push-ups: Place your hands on a Bosu ball while performing push-ups to add instability and challenge your core stability and upper body strength.
  • Kettlebell swings: Use a kettlebell to perform explosive hip thrusts, targeting your glutes, hamstrings, and core for a high-intensity cardiovascular and strength workout.

Incorporating these advanced modifications and equipment into your workout routine will help you continue to challenge yourself and achieve new fitness goals. Remember to always practice proper form and consult with a fitness professional if needed.

Progressing Beyond Basic Exercises

As an experienced fitness enthusiast, you can further challenge yourself and enhance your workout routine by incorporating advanced variations of basic exercises. One effective way to do this is through progressive overload, which involves gradually increasing the intensity or difficulty of your workouts over time.

By continually pushing your limits, you can stimulate muscle growth and improve your overall fitness level. Advanced training techniques such as drop sets, supersets, and pyramid sets can also be incorporated to increase the intensity and maximize your results. These techniques involve performing multiple exercises in quick succession or manipulating the number of repetitions and sets.

Remember to always prioritize proper form and listen to your body to prevent injury. By incorporating advanced variations and training techniques, you can take your fitness journey to the next level and achieve even greater results.

Common Mistakes to Avoid

To avoid common mistakes, make sure you maintain proper form throughout the lying reverse push-up exercise. Here are some key tips for proper form:

  • Keep your body straight: It's important to maintain a straight line from your head to your heels throughout the entire exercise. Avoid arching your back or allowing your hips to sag.
  • Engage your core: Your core muscles play a crucial role in stabilizing your body during the exercise. Be sure to activate your core by pulling your belly button in towards your spine.
  • Control your movement: Avoid rushing through the exercise and instead focus on controlled movements. Lower yourself slowly and with control, and then push back up using your chest and triceps.
  • Don't forget about your breathing: It's easy to overlook proper breathing during exercise, but it's essential for maintaining stability and maximizing your performance. Inhale as you lower yourself down, and exhale as you push back up.

By following these tips and maintaining proper form, you can avoid common mistakes and get the most out of your lying reverse push-up exercise.

Remember to always listen to your body and adjust the difficulty level as needed.

Tips for Maximizing Your Workout

Maximize your workout by incorporating these tips for optimal results and performance.

To maximize gains and improve workout efficiency, it's important to focus on proper form and technique. First, make sure to warm up before starting your workout. This helps to increase blood flow and prepare your muscles for exercise.

Additionally, incorporating compound exercises into your routine can help maximize gains by targeting multiple muscle groups at once. Examples of compound exercises include squats, deadlifts, and bench press.

Another tip is to vary your workouts and challenge your body with different exercises and intensities. This helps prevent plateaus and keeps your workouts fresh and effective.

Additionally, paying attention to your nutrition and hydration is crucial for maximizing gains and optimizing workout efficiency. Fueling your body with nutritious foods and staying hydrated helps provide the energy and nutrients needed for optimal performance.

Lastly, don't forget the importance of rest and recovery. Giving your body enough time to rest and repair is essential for maximizing gains and preventing injuries.

Incorporating these tips into your workout routine will help you achieve your fitness goals more efficiently.

Frequently Asked Questions

How Many Calories Can I Burn by Doing the Lying Reverse Push-Up?

You can burn a significant number of calories by doing the lying reverse push-up. This exercise activates multiple muscles in your body, such as your chest, shoulders, and triceps.

The more muscles you engage, the more calories you burn. Additionally, the intensity and duration of your workout will also impact the number of calories burned.

Incorporating the lying reverse push-up into your fitness routine can help you achieve your calorie burning and muscle activation goals.

Can the Lying Reverse Push-Up Help in Building Chest Muscles?

Yes, the lying reverse push-up can definitely help in building chest muscles. By performing this exercise, you engage your pectoral muscles, which are responsible for chest development. The lying reverse push-up targets these muscles effectively, helping you to strengthen and tone your chest.

In addition to building chest muscles, this exercise also offers other benefits such as improving upper body strength and stability. Incorporating the lying reverse push-up into your workout routine can be a great way to enhance your chest muscles and overall upper body strength.

Is It Necessary to Warm up Before Performing the Lying Reverse Push-Up?

Before performing the lying reverse push-up, warming up is essential. A warm-up prepares your muscles for the exercise, reducing the risk of injury. It increases blood flow and flexibility, allowing for better performance.

Additionally, there are different variations of the lying reverse push-up for beginners. Starting with modified versions can help you gradually build strength and improve your technique.

How Often Should I Incorporate the Lying Reverse Push-Up Into My Workout Routine?

To determine the optimal workout frequency for the lying reverse push-up, consider your fitness goals and overall routine. It's important to strike a balance between challenging yourself and allowing for proper rest and recovery.

You can start by incorporating this exercise into your routine 2-3 times a week. As you progress, you can increase the frequency or explore variations and modifications to keep challenging your muscles.

Remember to listen to your body and adjust accordingly.

Can the Lying Reverse Push-Up Help in Improving Posture?

The lying reverse push-up can definitely help improve your posture. By engaging your core muscles, this exercise strengthens the muscles that support your spine and promote proper alignment.

It also targets your upper back and shoulders, which can help counteract the effects of sitting and slouching.

To perform the lying reverse push-up correctly, start by lying face down with your arms extended overhead. Lift your chest and arms off the ground while squeezing your shoulder blades together. Lower back down and repeat for desired reps.


In conclusion, the lying reverse push-up is a beneficial exercise that targets the upper body and core muscles. By following proper technique and form, beginners can gradually build strength and advance to more challenging variations.

It's important to avoid common mistakes and maximize your workout by incorporating these tips. Incorporating the lying reverse push-up into your fitness routine can help you achieve your fitness goals and improve overall strength and stability.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *