Reverse Push Thru
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Short Light or Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Creates the c-curve to roll back.
Initiates the rounding forward over the legs & when rolling back.
Maintains the forward flexion and c-curve when rounded forward over the legs.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Articulates the spine up to sitting tall.
Receives a stretch when in spinal flexion.
Co-contracts with the abdominals to create control and stability though the spine with the spinal stabilizers.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Receives a stretch throughout the entire exercise to open up the chest.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Supports the upper body against the bar when sitting tall and rolling back.
Actively engages to assist stretching the chest when rounded forward over the legs.
Other Muscles at Play
Spinal stabilizers to create spinal articulation and control and lumbo-pelvic stabilization.
Scapular depressors keep the shoulders down away from the ears.
Scapular retractors (adductors) keep the shoulder blades drawn together.
Elbow flexors bend the elbow to increase the stretch on the anterior shoulder and receives a stretch when straight, especially when rolling back.
Elbow extensors straighten the elbows and keep the elbows straight.
Hip adductors keep the legs closed together.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Build deeper core strength by coordinating the abdominals and back extensors together while also developing power and stability through the shoulders and mid back.
Sustain steady scapular support and guide the motion from the shoulder, using intentional breathing to organize and coordinate the entire movement pattern.
Enhance the shoulders’ ability to stay steady an well-supported while also moving smoothly through a fuller, more adaptable range of motion.
Improve shoulder depression and extension while stretching the chest.
Focus on breathing to synchronize the movement.