Regular practice of the reverse push-ups will significantly increase strength of your back, shoulders and arms.The Reverse Push-up exercise is also great for improving suppleness and flexibility in your whole body and especially the shoulders and spine. It might seem like a very hard exercise and maybe even impossible, but this should not discourage you from practicing. Every challenge is an opportunity to get better, fitter, faster, stronger and more flexible. If you have already reached the level when you can easily crank out 12 or more reps, try harder version of this exercise and eliminate one hand.
Lay on your back with your knees bent and feet flat on the floor. Put your hands on the floor beside your shoulders pointing your fingers towards your feet. Push your body off the ground as high as you can. The top of your head should be pointing towards the floor. Lower your body in controlled movement, bringing your upper back and neck to the floor. Repeat 5 times if you can. Anywhere between 1 to 5 reps is fine. No break and move directly to another set of high knees with the jump rope – 50 reps.