Jun 12 2009

Body Weight Workout 3: Reverse Push-ups

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.




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  • http://www.budgetrockstar.blogspot.com Lori

    I can’t do that type of exercise due to my back.

  • Paige

    Hi Zuzana,
    I just started watching your videos and I am so happy that I finally found work out videos that look efficient and challenging. I was just wondering about the bar you do the grip pull ups and hanging leg raises… I am not afraid to try them, but I don’t have a bar in my home and I do most of my work outs at home… Do you have any substitution for the bar? And also, what do you feel are the necessities in home work out equipment. I would love to know to improve my challenges.

    Thank you so much,

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Paige,

      right now I have only gymnastic rings and jump rope. I do bodyweight workouts, but I think that I will buy a medicine ball soon.

  • Johnny

    I did one! Well, almost all the way up. My arms are shaking… what a great exercise!!! I tried it and first couldn’t do it, went back and watched the video a few more times and viola. I saw another push-up you do, where your feet ae apart, butt in the air; and you kind of roll down using shoulders, arms and chest. Almost like a dolphin swim. Could you tell be which segment I might find that segment?

  • Rasteira

    Thanks for your reply Zuzana !

    Indeed, Pilates is very efficient as breathing and body control are key elements of the method. Sometimes I saw some of your exercices in Pilates courses :) .


  • Rasteira

    Hi Zuzana !

    Great exercise, I do the same during my capoeira exercises and it is very efficient. But I see that people try to bend the lower back too much instead of the shoulders. I would recommend people to strictly keep the pelvis in a retroversion state (lock the abs, lower back, hips, and buttocks) and try to open the shoulders instead. This will avoid injuries in the lower back area. This is what I learnt during Pilates courses. Zuzana, have you ever tried the Pilates method ?

    I am also surprised to see that you expire at the end of the push-up. I always thaught that it is better to expire during the effort (so during the push-up itself). Is there a reason why you do like that ?

    Thanks for your excellent website !

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Rasteira,
      I have tried Pilates here and there, so not really, but I have heard from different people that it’s an amazing exercise method. The reason why I exhale at the top of the movement is because it’s natural for me. I have more strength when I hold my breath, my body gets more rigid. When you exhale, you are basically telling your muscles to relax which could lead to loss of balance or strength during exercise. Of course it is generally recommended to exhale on exertion but there hasn’t been any actual research that would support this method of breathing during exercise. I think that breathing is very important and you have to find the flow and balance between your body movements and your breathing, but that is something you should figure out yourself. Practicing yoga or tai-chi is helpful.

  • LuK

    What a woman^^, respect!

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  • Abel

    Zuzana….You are amazing! Thank you soooo very much for all of your videos! I am about ready to end my gym membership after 20 years because I am getting bored and the simple fact that it takes about 3 hours out of my day to get ready, go there, workout, shower, and come home. I am doing your videos regularly now and I love them. Keep up the awesome work!

  • Cassandra

    I tried doing this, I could only do one because it hurts my back. How do I fix that?

  • abid hussain

    hi……..your 40 minute exercise best suits me, as i’m a student i dont’v lot of time….pls make another category in your site for your pics….plssssssssssss

  • Martin

    Hi Zuzana, Felizitas you for your great effort and your hard work and thank you for your videos.
    By chance, how much weight?

  • http://myspace.com/akulas Akulas


    You actually growled after the jump rope Zuzana! Rawr! I love the new look of the site…

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  • http://strength-project.com Arash

    Zuzana, I am very interested in networking. Please check out my website, strength-project.com
    or myspace.com/1413

    I do a lot of calisthenics and body weight exercises. Please check my calisthenics video
    (some humor in there). I am making a serious demo video soon!

  • Ceci

    Zuzana! Thanks for the inspiration and motivation…I have been following your workouts and I can definitely see results. Thank you soo much! You are the best! Hopefully, I can get my abs to look like yours ;) Keep the videos coming!

    • Zuzana – BodyRock.Tv

      Thanks Ceci, I appreciate and sure I will continue with the videos.

  • Sparky

    Susana your vids and body are awesome. Keep up the great work! Love the ripped abs.

  • Cristina

    Hi, Zuzana and Frederick! I want to suggest you to put on the site a link that would lead to the newest comments and answers. I mean, I want to read all of them but sometimes the comments are on the older videos or articles and there is no way to find out only if you go thtough all of them.
    Thank you! :)

    • Zuzana – BodyRock.Tv

      Hi Cristina, thank you for this idea, we will incorporate it into the new design that should be up soon. Hopefully :)

  • Sonia

    Yes, i manage to do it at least once for now…yeay….btw i’m a 34 yr old mom having a 7 yr old and 11 mths kids…so i’m proud of myself :D
    shldn’t i be?

    • Zuzana – BodyRock.Tv

      Hi Sonia, I think it’s great, you should be proud :) How many can your 7 yr old do?

  • Bree

    Hi Zuzana,

    I have really enjoyed perusing your site, and as soon as I have my exams finish next week I’m rewarding myself by starting up a fitness regime! Plus I’m getting married in March so I’ve got to get on it early.

    I was wondering… have you always worked out this intensely or did you start later in life? How long did it take you to really transform your body into the machine that it is today- I know it doesn’t happen overnight. I’ve gone through periods of being really dedicated and motivated, but lately I’ve just been struggling… these vids have helped me find the motivation but I wonder if I’ll ever look as good as I want b/c even when I was younger (as if I’m old now, I’m only 28!!) and working out really hard (and smart) I NEVER got close to looking like you :)

    Lastly I must just say, you’re beyond inspiring, and I love the outfits, but they can be a little saddening b/c I realize that if I ever got as fit as you, my natural boobs (being that they’re primary fat tissue) would go away… and I love my feminine shape! Is there any way one can keep their natural God given “gifts” without having to get additional help from the cosmetic surgeons out there? I’d never go for implants but I really don’t want to lose my girls to get a six pack! Is balance possible?? :D
    Thanks a lot!!

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  • Monica

    I tried this exercise last night and I couldn’t believe it that I actually was able to straighten my arms!! It is tough though and at first it felt like my head wouldn’t come off the ground. I remember doing this as a kid – thanks so much Zuzana for suggesting it.

  • david

    hey zuzana, thanks for this great video, i can lift my whole lower body, but my head can barely get one inch off the ground, how often should i do this exercise to achieve better result, thank you

    • Zuzana – BodyRock.Tv

      Hi David, you can try this exercise every day. Strength, coordination and balance are skills. The more frequently you practice the better you get. Frequency is more important than intensity. Shorter workouts each day will get you better results than longer workouts 3 times a week.

  • Hannah

    I agree with Carlos. Love your workouts, the variety and you have a fab body! But I would love to see the actual movement being made with the camera focused only on the specific elements used to make it safe and correct form. To use this clip for example-there isn’t even a shot of your legs in high knees while you are jumping rope. It’s all upper body focused. What do your legs/knees look like while jumping in what you refer to as “high knees”?
    It is even more pertinent in some of the other clips–where it is vital to have perfect form to keep from getting hurt and for getting positive results. Thanks for all you do:)

    • Zuzana – BodyRock.Tv

      HI Hannah and Carlos,
      Although you can find instructions and advices on this site, our free fitness videos have never meant to be instructional, bur rather inspirational. I am trying to inspire people to get active and giving them ideas for workout routines. We are planning on producing more instructional videos in a near future.

  • carlos

    Hello Zuzana, my girlfriend and i really enjoy your workouts. They are very intense. we are already in very good shape but we are always looking for new ways to workout. Your outfits are great and your body is rock solid. However I am finding it hard to follow the moves. The camera angles do not allow me to see the positions and the technique. It would be nice if the camera would stay still for at least a few reps so we can grasp fully the forms.
    Thanks for all your videos and tips!

  • Charles

    I mean, I’m starting to not* work up a sweat as much. Whoops.

  • Charles

    Hi Zuzana!

    I really appreciate all the exercises you share with us. They’ve really helped me figure out what I’d like to do to get back into shape. I do have one question though. I have been jumping rope daily for the last 2-3 weeks and I’m starting to work up a sweat as much. I’m going as fast as my arms will possibly go (or at least I think I am), but I don’t feel as though I’m getting a good cardio workout anymore. Is there something I can do to step it up and make it harder?

  • jeanie61

    I use to do those when I was a teenager, and once in that extended reverse position, I’d walk 4 or 5 steps! I wish I could do that again!