Reverse Push-Up

Body Part: Upper Arms

Muscle: Triceps

Equipment: Body Weight

Reverse Push-Up is a bodyweight pressing exercise performed from a rigid plank on the floor. In the standard floor version shown here, you lower and press with the elbows tucked closer to the torso so the triceps do more of the work than they would in a wider push-up. It is a useful strength exercise when you want a strict, controlled upper-body press without needing external load, and it rewards clean body alignment more than raw speed.

The main training emphasis is the triceps, with the chest, front shoulders, serratus, forearms, and core helping you keep the line of the body and finish each rep smoothly. In anatomy terms, the primary mover is the triceps brachii, with assistance from the anterior deltoid, pectoralis major, forearm flexors, and rectus abdominis. That makes the movement a good option for building pressing endurance, arm strength, and shoulder control at the same time.

Setup matters because a small change in hand width or trunk position changes where the load goes. Start in a strong high plank with the hands planted under or just slightly inside the shoulders, wrists stacked, legs straight, and glutes tight. Keep the neck long and the ribs down so the lower back does not sag. If the image variation feels too difficult, raise the hands on a bench or use the knees to shorten the lever while you keep the same elbow path.

On each rep, lower the chest toward the floor by bending the elbows back rather than flaring them out. Keep the upper arms close to the torso, maintain a straight line from head to heels, and stop at the deepest point you can control without collapsing the shoulders. Press the floor away until the elbows fully extend and the shoulder blades finish moving around the rib cage. Inhale on the way down and exhale as you drive up.

This exercise fits well in accessory pressing work, calisthenics sessions, and warm-ups for bench or shoulder training when you want extra triceps volume with less joint load than heavier pressing. The safest reps are the ones where the torso stays firm, the wrists stay comfortable, and the elbows keep tracking consistently. If you feel the shoulders taking over or the lower back dipping, reduce the difficulty and tighten the setup before adding more reps.

Instructions

• Start in a high plank on the floor with your hands under or just inside your shoulders, fingers forward, legs straight, and feet together or hip-width apart for balance.
• Lock in a straight line from head to heels by tightening your glutes and bracing your abs so your lower back does not sag.
• Set your wrists firmly under the pressing line and keep your neck long with your eyes on the floor a little ahead of your hands.
• Bend the elbows and lower your chest toward the floor, letting the upper arms travel close to your sides instead of flaring wide.
• Keep the torso rigid as you descend so your chest and hips lower together instead of one end dropping first.
• Pause briefly at the bottom when you reach the deepest position you can control without losing shoulder position.
• Press the floor away to straighten the arms and return to a full plank, finishing with the elbows extended and the shoulders stacked over the hands.
• Breathe in on the way down, breathe out as you press up, and reset your brace before the next repetition.

Tips & Tricks

• A hand position that is only slightly narrower than a standard push-up usually loads the triceps without putting unnecessary stress into the wrists.
• Keep the elbows angled back rather than out to the sides; flared elbows shift more work to the shoulders and make the rep feel less stable.
• Think about dragging your chest forward and down between the hands on the way down, then pushing the floor away hard on the way up.
• If your lower back starts to sag, shorten the set or use an incline instead of trying to force more reps through a broken plank.
• A brief pause near the bottom removes bounce and makes the triceps do the work instead of letting momentum help the press.
• Keep the head in line with the spine; looking forward or craning the neck changes the plank and usually shortens the usable range.
• If your wrists are irritated, perform the movement on push-up handles, dumbbells, or a bench edge to reduce extension at the joint.
• Stop the set when the hips start to rise first or the shoulders roll forward, because those are the first signs that the rep quality has dropped.

Frequently Asked Questions

What muscle does Reverse Push-Up target most?

The triceps are the main target, with the chest, front shoulders, and core helping you keep the body rigid through the rep.

How should my hands be positioned on the floor?

Place your hands under or just inside your shoulders with your fingers pointing forward and your wrists stacked so the press line feels stable.

Should my elbows stay close to my body?

Yes. Tucking the elbows keeps the movement triceps-dominant and helps prevent the shoulders from taking over.

Is Reverse Push-Up the same as a regular push-up?

It is similar, but the closer elbow path and tighter body position make it more of a triceps-focused pressing variation than a wide push-up.

Can I make this easier if I cannot hold a full plank?

Yes. Use an incline on a bench or perform the exercise from the knees while keeping the same tucked-elbow pressing path.

Why does my lower back start to sag during the rep?

That usually means the brace is fading or the set is too hard. Tighten the glutes and abs, then reduce the difficulty if needed.

What is a good substitute if my wrists hurt on the floor?

Use push-up handles, dumbbells, or a bench edge so your wrists are not forced into as much extension.

When should I stop a set?

Stop when the elbows flare, the hips rise first, or you can no longer lower and press with the same controlled line.