Lying Reverse Push-Up
Target your chest with this unique push-up variation! This exercise builds strength with a focus on form and controlled movements.
The Lying Reverse Push-Up is a compound exercise that mainly works the back and traps, with help from the core. No equipment needed: it uses just your bodyweight.
Lying Reverse Push-Up Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Lying Reverse Push-Up Variations and Alternatives
How to do the Lying Reverse Push-Up
Lie face up on a flat surface, with your knees bent and feet planted on the ground.
Place your hands by your sides, palms down, near the level of your shoulders or slightly below, depending on what is comfortable and provides the most stability.
Press down into your palms to lift your upper body off the ground, keeping your hips on the floor. Your arms should extend fully, but avoid locking your elbows.
Squeeze your shoulder blades together as you lift, engaging the muscles in your upper back.
Lower your body back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions. Maintain control throughout the exercise to maximize muscle engagement and to prevent strain or injury.
Make sure to keep your core engaged and avoid excessive arching of your lower back during the exercise. If new to this exercise, start with a lower number of repetitions and focus on form before increasing the count.
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Lying Reverse Push-Up FAQs
What muscles does the Lying Reverse Push-Up work?
The Lying Reverse Push-Up mainly works the back and traps, with help from the core. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Lying Reverse Push-Up?
None. The Lying Reverse Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Lying Reverse 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 Lying Reverse Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Reverse Push-Up variations and alternatives?
Similar exercises include the Y, Dumbbell Reverse Push-Up, Reverse Elbow Lift Push-Up and Incline Reverse Push-Up.
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