Ellbow lifts reverse push up is a bodyweight exercise that trains the trapezius muscle and the back shoulder. This exercise can easily be performed at home.
Position two chairs next to each other. The distance should be about twice as wide as your shoulders.
2
Lie between the chairs and position your elbows on the seats. Your upper arms should be about 90° apart from your upper body and your upper back slightly stretched.
3
Push yourself up by pressing your elbows against the seat. Keep going up until you have reached the maximum contraction in the trapezius muscle. Exhale as you do so.
4
Slowly lower yourself back down to the starting position in a controlled manner.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! If you are in the lowest position, your shoulders should be pulled slightly forward. If you are in the top position, you should pull your shoulders back to "crack nuts". The movement is purely from the shoulder joint. The rest of your body remains in one line. Make sure that you don't have a hollow back or hunched back during the exercise.
Use two stacks of books or two chairs for the elevation.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Body weight
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