Reverse Elbow Lift Push-Up
Targets triceps for stronger arms! A challenging bodyweight exercise you can do anywhere with a bench.
The Reverse Elbow Lift Push-Up is a compound exercise that mainly works the triceps and shoulders, with help from the chest and core. You'll need: exercise bench.
Required Equipment
Reverse Elbow Lift Push-Up Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Reverse Elbow Lift Push-Up Variations and Alternatives
How to do the Reverse Elbow Lift Push-Up
Begin by sitting on a bench.
Place your hands next to your hips with fingers facing forward.
Move your hips forward off the bench, legs extended in front of you with heels on the ground.
Maintain a straight body line from shoulders to heels.
Lower your body towards the ground by bending your elbows, keeping them close to your body.
Stop when your upper arms are parallel to the ground, without letting your hips touch the ground.
Push through your hands to extend your elbows and lift your body back up to the starting position.
Repeat for the desired number of repetitions and sets.
Keep your movements controlled and avoid locking your elbows at the top of the movement. Ensure your core is engaged throughout the exercise to stabilize your body.
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Reverse Elbow Lift Push-Up FAQs
What muscles does the Reverse Elbow Lift Push-Up work?
The Reverse Elbow Lift Push-Up mainly works the triceps and shoulders, with help from the chest and core. The main muscles are the triceps brachii and anterior deltoid.
What equipment do you need for the Reverse Elbow Lift Push-Up?
Exercise bench.
Is the Reverse Elbow Lift Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse Elbow Lift Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Reverse Elbow Lift Push-Up variations and alternatives?
Similar exercises include the Bodyweight Bench Dip, Elbow Flexion, Elbow Push-Up and Elbow-Tap & Lift.
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