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Online Exercise System

Exercise: Backward Traveling Ape (Kong Push Back)

person doing Backward Traveling Ape (Kong Push Back)

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Pecs
  • Rotator Cuff
  • Gluteals
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Serratus Anterior

Secondary Muscles:

  • Latissimus Dorsi
  • Rhomboids

Body Area:

  • Legs
  • Arms
  • Back
  • Chest
  • Glutes
  • Shoulders

Movement Type:

  • Vertical Press
  • Explosive
  • Horizontal Press

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

Begin in a deep squat, aka ‘Ape Position’ 
Place your hands on the ground by your feet so that your shoulders are stacked above your wrists
Shift your weight onto your arms and shoulders, and kick your legs back as if you’re going into a plank
Simultaneously spring off of your arms, and shift your weight back onto your legs, into the starting position
Repeat with control and proper form, for distance or for the desired amount of reps