Reverse Push-Up
Strengthen chest, shoulders, and triceps with Reverse Push-Ups! A challenging bodyweight exercise for upper body strength.
The Reverse Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps. No equipment needed: it uses just your bodyweight.
Reverse Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii)
Reverse Push-Up Variations and Alternatives
How to do the Reverse Push-Up
Start in a high plank position with your hands placed on the ground directly under your shoulders, your feet extended back, and your toes on the ground. Your body should be in a straight line from head to heels, engaging your core muscles to maintain this alignment. This is the initial position.
Inhale as you bend your elbows to lower your chest towards the ground. Ensure that your elbows are close to your torso rather than flaring out to the sides. Your body should remain in a straight line as you descend.
Lower yourself until your chest almost touches the ground or as far as you can go without compromising your form. Hold this position briefly to maintain tension on the muscles.
Exhale as you push through your hands, extending your elbows to lift your body back up to the starting high plank position. Maintain a tight core and straight body line throughout the movement.
Repeat the reverse push-up for the desired number of repetitions and sets, ensuring rest between sets as needed.
Ensure to keep the movement controlled throughout the exercise, focusing on using your chest, shoulders, and triceps muscles to perform the lift. Avoid letting your hips sag or pike up, and keep a neutral neck and spine by looking down at the floor slightly ahead of you.
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Reverse Push-Up FAQs
What muscles does the Reverse Push-Up work?
The Reverse Push-Up mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Reverse Push-Up?
None. The Reverse Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Reverse Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Reverse Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Body Up, Bodyweight Clapping Push-Up and Clock Push-Up.
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