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Exercise Benefits With Proper Form & Technique

Push Back Push-up

through 5 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
synergists:Serratus AnteriorMuscle, TrapeziusMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
required:Doable Without Equipment And Weights
fitness level:Hard
exercise type:Strength
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this variation of the push-up requires - besides triceps and chest - the shoulder musculature

Starting Position

  • get into the push-up position, the arms are stretched out
  • the hands and feet are shoulder wide away
  • hands are positioned right below the shoulders
  • hold the back straight and the head in extension to the spine

Correct Execution

  • bend your arms slowly and lower the body until you almost touch the ground with the nose
  • now, instead of going back into the starting position, stretch out the arms and bend the legs
  • push yourself diagonally backwards, the focus is on the deltoids now
  • the knees do not touch the ground
  • also important: keep the hip higher than the shoulders
  • afterwards, stretch the legs and come back to the starting position
  • do this several times