You’ve probably done more push-ups in the last month than in a year, or maybe just once. (Thanks, home workouts and social media challenges!) But like anything good, you can definitely go overboard on push-ups. Especially if you don’t have enough counterbalance movements. That is, doing too much push-ups creates an imbalance that can lead to injury.
Muscles generally exist in antagonistic pairs (when one contracts, the other relaxes). This means that if you constantly work your push muscles without a complementary pull exercise, you are neglecting half of your body. This imbalance leads to a stooped posture and lower back and neck problems.
When you do a lot of push-ups, you strengthen your shoulders, triceps, chest, abs and quadriceps. But it is the opposing muscle groups, the glutes, the hamstrings, and the lower and upper back, that “bring balance to your biomechanics.
To keep your muscles balanced, we recommend the reverse iron.
Why does your back need the reverse iron?
You generally don’t listen on the reverse plank because gyms are full of rowing machines and many other pulling exercises. But when you’re stuck at home, reverse planks are one of the few bodyweight exercises that can offset a flex.
It is an important exercise for home workouts and people who do a lot of push-ups because it allows you to train the posterior muscles in the core. That also helps with work from home and other postural problems.
How to do it correctly?
As the name implies, this exercise is simply a plank, but inverted. Instead of holding the ground-facing position on the palms and toes, look up at the ceiling, resting on your heels and palms.
- Sit with your legs extended and place your hands slightly behind you.
- Lift your hips to align them with your legs and chest. Rest on your heels and palms, with your toes extended.
- Point your toes toward your feet instead of pulling them away, like a traditional board.
- Your body should form a straight line from the shoulders to the hips and feet. And your hands should be directly under your shoulders.
- Look up at the ceiling. Keep your chin away from your chest, but make sure your head doesn’t fall to the ground.
Start with 10-second sets and move forward, aiming to compensate for each set of push-ups with a reverse iron. As with push-ups, you shouldn’t go overboard with this one, either. And since the reverse iron can be excessive stress for some, people with arthritis and shoulder problems may need to look for a different pulling exercise.
Alternatives to the reverse griddle
Other exercises that help exercise the muscles that pull without any equipment are Superman, Sphinx pose, Lobster pose and Snake pose.
Superman
- Lie on your stomach, with all four limbs extended: arms extended upward and legs stretched out.
- Keeping your hip and stomach bones close to the ground, raise all four limbs in the air. While lifting, avoid shrugging your shoulders.
- Hold here for a moment, then lower back to the ground with control.
Sphinx pose
- Lie face down. Bring your elbows to your ribs. Your palms should be shoulder-width apart and flat on the ground in front of you.
- Lift your chest off the ground and pull your shoulder blades back and down along your spine. Look forward or rest your neck allowing your chin to fall on your chest.
- Take several deep, relaxing breaths here.
- Get down on the ground again and look to the side.
Lobster pose
- Start face down with your arms at your sides.
- Press your hips to the floor and start engaging your lower back and leg muscles as you exhale.
- Inhale, gently lift your legs, arms, shoulders and chest off the floor. Keep your shoulders straight and imagine someone pulling your arms back as you stretch your chest. Point your toes, keeping your feet close to each other (they don’t have to be touched).
- Hold for three to five breaths.
Snake pose
- Lie face down.
- Inhale deeply, lift your chest off the ground and reach both hands behind you.
- Keep your shoulders away from your ears and look straight ahead.
- Take several deep breaths, and when you’re ready, slowly drop it back onto the floor.
