Standing Backhand And Forehand Push

Standing Backhand And Forehand Push Exercise Description

Standing Backhand and Forehand Push is a bodyweight, standing chest-press drill that alternates hand orientation—one push with the palm/knuckles forward (forehand), the next with the back of the hand forward (backhand). It reinforces the horizontal pushing pattern at chest height while you keep a neutral spine and steady ribcage. Primary movers are the pectoralis major, anterior deltoid, and triceps; the serratus anterior assists by protracting the scapula to finish the reach. ([exrx.net](https://exrx.net/WeightExercises/PectoralSternal/BWPushup?utm_source=openai)) This controlled “reach and return” teaches you to protract without shrugging and to lightly retract on the way back for clean shoulder mechanics. The stance and core work isometricly to stabilize your body so the motion stays at the shoulder and scapula rather than the low back. At-home friendly and low load, it’s useful for practicing pressing mechanics and shoulder blade control without equipment. ([exrx.net](https://exrx.net/Muscles/SerratusAnterior?utm_source=openai))

Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
Assisting Muscles: Serratus Anterior
Stabilizing Muscles: External Obliques, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Chest, Shoulders, Upper Arms
Body Surface: Back, Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
Movement Direction: Horizontal
Muscle Position: Anterior, Posterior
Gender: Female

How To Do The Standing Backhand And Forehand Push Exercise

‘- Stand tall, feet hip-width, knees softly bent; stack ribs over pelvis and keep your neck long.
– Set elbows slightly below shoulder height, hands near mid-chest.
– Orient one hand forehand (palm/knuckles forward) and the other backhand (back of hand forward).
– Brace your midsection; keep shoulders down and wide.
– Forehand push: press one arm straight ahead until the elbow is nearly extended; allow the shoulder blade to protract to “reach” without shrugging; keep the wrist neutral. ([exrx.net](https://exrx.net/Muscles/SerratusAnterior?utm_source=openai))
– Return by bending the elbow and lightly retracting the scapula to the start position.
– Backhand push: press the opposite arm straight ahead with the back of the hand leading; use the same near-full extension, controlled protraction, and neutral wrist.
– Alternate sides smoothly, keeping hips and torso square to the front.
– Common form checks: avoid arching the low back or flaring the ribs, locking the elbow hard, or letting the shoulder tip forward at end range. ([exrx.net](https://exrx.net/WeightExercises/PectoralSternal/BWPushup?utm_source=openai))

Standing Backhand And Forehand Push Tips

‘- Stand tall with feet hip-width and knees softly bent to support a stable base.
– Stack your ribs over your pelvis and keep your neck long to maintain a neutral spine.
– Set elbows slightly below shoulder height with hands near mid-chest before each push.
– Keep one hand forehand (palm/knuckles forward) and the other backhand (back of hand forward) and alternate each rep.
– Brace your midsection and keep shoulders down and wide so the motion stays at the shoulder and scapula.
– On each push, straighten the arm until the elbow is nearly extended without locking it hard.
– Let the shoulder blade protract to “reach” at the end of the push, but avoid shrugging.
– As you return, bend the elbow and lightly retract the scapula back to the start.
– Keep hips and torso square to the front and avoid arching the low back or flaring the ribs.

Standing Backhand And Forehand Push Beginner Introduction

With the Standing Backhand and Forehand Push, the body stays upright while the arms perform a forward press similar to a chest exercise, using only bodyweight. Each repetition alternates arm position: one arm presses with the palm facing outward like a forehand, while the other cycles through with the back of the hand leading like a backhand. This alternating pattern highlights horizontal pushing at about chest level and brings attention to how the shoulder blades glide as the arms reach and return.

The movement mainly challenges the chest, front shoulders, and triceps, with the muscles around the rib cage helping the shoulder blades slide smoothly around the torso. The legs and midsection hold a steady stance so the effort centers on the shoulders and shoulder blades instead of the lower back. Because it involves slow, deliberate reaching and drawing back, this drill is often used to refine pressing technique, build awareness of shoulder blade motion, and explore shoulder control in a low-load, at-home-friendly way.