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Fitness Tip Tuesday – Rear Delt Pushup

By June 12, 201228 Comments

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fast weight loss for women

Rear Delt Exercise – Push up


Working with intentions is what exercise is all about. You can take an exercise that has always been used for one target muscle group and make it completely different. This is what I mean when I say train SMART!


For FBL and Curvalicious members – you can substitute Rear Flys with this exercise every other week or add in 1 set to failure right after the Rear Flys.


How To Preform:

As you lower yourself, shove force outwards through your hands as though trying to separate the floor. There should be no movement in your hands. The shoving out emphasis puts the tension on your rear delts rather than your chest. Continue to shove out as you come back up to repeat. Do until failure!


Let me know what you think below and if there is a certain muscle group you want to more exercises for.


See also: Killer Shoulder Exercise Circuit

Join the discussion 28 Comments

  • toni says:

    You’re psychic, Flavia! I’ve been looking to target my rear delts lately and this one is fantastic.
    I can really feel them firing. Thank you!

  • Susan Nystrom says:

    Thanks for this great tip, Flavia! This works great in conjuction with rear flys or as a stand alone! What would you recommend as an effective tightener/muscle builder for the upper inner thighs? This is a problem area for me and many other women, I’m sure!

  • Rhonda says:

    I have been wondering what exercise would target the inner thighs as well. Thanks for posting Susan

  • Sharon says:

    I also agree that focus on the inner thighs would be great. Everything else you offer is fantastic … as long as I keep doing it! When I start to get lazy, the first place it shows is my upper thighs, which is a good indicator that it’s time to get serious again, so it’s back to FBL diligently.

  • Brenda says:

    Good point Favia! Train Smart..use your mind!

  • Karlen says:

    Quick question – no about your delts though… I have been doing your Curvalicious Program and am on week 3. Last week when doing the legs I felt a sharp pain in my upper left thigh when I did the step up and I stopped and was easy the rest of the workout and then it didn’t bother me. But I just did the Luscious Legs workout today and I got through all of circuit 1 and on circuit 2 when doing the lateral lunges I could get through 2 sets and on the 2nd set I got the pain again so I stopped and ended my workout early. It doesn’t hurt except when standing from a squat position and only my left thigh. I have stretched it and everything and I don’t know what is wrong… any thoughts?

  • Regina says:

    Great tip, Thanks!

    I’m enjoying the Curvalicious program. I would like exercises and to see faster results on my inner legs, above and below my knees (lower thigh/upper calf). Perhaps Luscious Legs will do this for me?

    Thank you Flavia!
    : )

    • Flavia says:

      Yes that will specifically target that area but it is important to work your entire body as your body doesn’t pick and choose areas to lose fat, it takes if from where it needs to and eventually when your body fat percentange is low enough, you will get to see the “problem areas” diminish also.

  • Megan says:

    Hi Flavia

    I was wondering if you could put up some exercises for what are known as “Bingo wings” on the backs of the arms? I find it a very stubborn place to tone, also agree with inner thigh workouts!

    Thanks! 🙂

  • Lisa says:

    Hi Flavia,

    I’m with the others…what can you give us for the inner thighs?



  • MEMORY says:

    Hey Flalvia, i don’t know what u call the half stability ball…can i use the full sb instead…

    • Donna-Lee says:

      Hi MEMORY,

      I think the piece of equipment you are referring to is called a BOSU ball. This is what it’s called in Australia, at least.

      BOSU is short for “both sides up”, because you can use it up either way, for different purposes – very versatile.

      I hope this helps.


    • Flavia says:

      Yes a bosu ball! Yes for what you can. If I am using it for back support, you can role up a towel or mat and place it underneith your back.

  • Kimberly says:

    It is amazing what 1/4 pound of muscle on each deltoid can do to make your waist look smaller. Great job, Flavia! Keep it comming. Your tips are so helpful.

  • Kathy says:

    I’d love to tighten up the flab that is under my shoulders/tops of arms. It makes my boobs look like they wrap around me and poke out of my bra! Yuck! Too graphic?!

    What would be appropriate to target that area? Thanks for your suggestions… they’re always awesome 🙂

  • Dawn says:

    For those looking for inner thigh work, if you have curvalicious, she does a lot of lateral lunges and lateral step ups, those target your glutes and adductors, also wide stance squats/deadlifts or sumo squats and deadlifts.

  • Toni - South Africa says:

    Oh yeh, I know my glutes have been feeling those workouts.
    Finding it all very challenging thanks Flavia, love the encouragement

  • Bb says:

    I am going away for 3 weeks and won’t have access to any weights . What can I do to keep upmwithnthe curvalicious excercises? Should I just do the exercises without weights?

    • Dana says:

      Try lifting a big water bottle or your purse or an empty suitcase…anything with a similar weight to what you use normally 🙂

      • Debbies21 says:

        Try using a foam roller and roll out front and back of thighs. You’d be surprised how tight/sore muscles feel after using a roller. It hurts so good.

  • Dawn says:

    You could fill a gym bag with stuff like clothes, magazines or other soft items that have some weight and use it like a sandbag, all kinds of exercises to be done with that. You can hold it for front squats, you can do lunges and step ups.

    • Debbies21 says:

      Take an empty sandbag and you can fill it with water instead of sand. You can fill the SB with anything sand, rice, stones etc

  • Nice post. Thanks for sharing those cool pics. Really shows you exactly what you’re working towards.

  • Debbie says:

    Hi Flavia:
    I have purchased your Curvalicious program and I’m excited to get started.. you’re other program was great! Just wondering if you could tell me, when you work out, what are the weights you use? I noticed in this program you talked about not using too heavy of a weight to build muscle and yet still promise to get great definition…. I’d love that!! So, just curious as to how heavy you lift?


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