Reverse-grip hands-elevated push-up

The reverse-grip hands-elevated push-up is an effective bodyweight exercise that can be performed on a Smith machine or elevated surface. This exercise is ideal for targeting the chest, triceps and shoulders. It's a great way to progress from floor reverse-grip push-ups as it provides a mechanical advantage by raising the bar up once you reach failure at a lower height. This exercise is great for those looking to increase their strength and build muscle. The reverse-grip hands-elevated push-up can be used as part of a regular workout routine, as well as to supplement other exercises. By elevating the bar, this exercise places more emphasis on the chest, triceps and shoulders. With the palms facing away from you and the arms close together, the chest and triceps will be more engaged. The shoulders will also be worked as they help to stabilise the body throughout the exercise. The reverse-grip hands-elevated push-up can be done in a number of ways. Beginners may want to start out with a low bar and gradually increase the height as their strength and endurance improves. Once comfortable with the movement, you can add weight to increase the intensity of the exercise. Overall, the reverse-grip hands-elevated push-up is an effective exercise that can help to strengthen and build muscle in the chest, triceps and shoulders. It can be used as part of a regular workout routine, or to supplement other exercises. With the right form and intensity, this exercise can help you reach your fitness goals.

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar palms up, with your hands about shoulder width apart.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

1. Ensure that the Smith machine bar or elevated platform is sturdy and secure before starting the exercise.
2. Place your hands on the bar with your palms up and shoulder-width apart to maintain a stable grip.
3. Position your feet back from the bar and keep your body straight throughout the exercise to avoid strain on your back.
4. Lower your chest to the bar by bending your arms, but be cautious not to let your elbows flare out to the sides.
5. As you extend your elbows and press yourself back up, engage your core muscles to maintain stability and prevent sagging or arching of the back.
6. Start with a low bar height if you are a beginner and gradually increase the height as your strength and endurance improve.
7. Listen to your body and stop the exercise if you experience any pain or discomfort. It’s important to prioritize your safety and avoid pushing yourself too hard.
8. If you want to increase the intensity of the exercise, you can add weight by wearing a weighted vest or placing weight plates on your back.
9. Remember to breathe throughout the exercise. Inhale as you lower your chest to the bar and exhale as you press yourself back up.
10. Always consult with a fitness professional or trainer if you are unsure about proper form or have any concerns about performing the exercise safely.

One way to incorporate the reverse-grip hands-elevated push-up into your workout is to include it as part of your chest and triceps routine. You can perform this exercise after your main compound exercises, such as bench press or dips, to specifically target the upper chest and triceps. Here's an example of how you can structure your workout: 1. Warm up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles. 2. Compound exercises: Begin your workout with compound exercises like bench press and dips to target the larger muscle groups in your chest and triceps. 3. Reverse-grip hands-elevated push-up: After completing your compound exercises, move on to the reverse-grip hands-elevated push-up. Set up a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar palms up, with your hands about shoulder width apart. Position your feet back from the bar with arms and body straight. Lower your chest to the bar by bending your arms, then press yourself back up by extending your elbows. Aim for 3 sets of 8-12 reps, adjusting the height of the bar to match your ability level or desired rep range. 4. Burnouts or mechanical dropsets: If you want to take your workout to the next level, you can incorporate burnouts or mechanical dropsets with the reverse-grip hands-elevated push-up. After completing your initial sets, you can