Reverse Dip

Body Part: Upper Arms

Muscle: Other

Equipment: Body Weight

Reverse Dip is a prone bodyweight pressing exercise that starts face down on the floor and uses a short, controlled press to lift the chest and shoulders away from the ground. The position looks simple, but the setup matters: your hands, elbow path, and rib cage position decide whether the repetition feels like a clean upper-body press or just a low-back arch. It is useful for building triceps endurance, front-shoulder strength, and better control in extended-arm positions.

The exercise places the main demand on the upper arms while the shoulders and forearms help stabilize the body through the press. Because the legs stay long and the hips stay close to the floor, the torso has to stay organized as the arms do the work. That makes Reverse Dip a good choice when you want bodyweight pressing practice without loading a bench or bars.

Set up with the body fully long, palms on the floor beside the lower ribs or just under the shoulders, and fingers pointing forward. Keep the elbows tucked back rather than flared wide, then press the floor away until the arms are straight or nearly straight. The best rep is smooth and deliberate, with the chest rising first and the shoulders staying away from the ears instead of shrugging toward the neck.

At the top, keep the ribs down and avoid forcing an exaggerated backbend. Lower under control until the chest is back near the floor and the upper arms are loaded again, then repeat with the same path and tempo. If the range gets sloppy, shorten the press rather than chasing height. That keeps the tension where it belongs and protects the low back from taking over.

Reverse Dip works well as a warm-up press, accessory movement, or light strength-endurance drill for people who need more control in a floor-based push. It can also be a useful regression when a full dip or harder press variation is not yet appropriate. Keep the motion pain-free, the wrists stacked, and the neck relaxed so each rep looks and feels repeatable.

Instructions

• Lie face down on the floor with your legs straight, tops of the feet resting down, and your palms on the floor beside the lower ribs or just under the shoulders.
• Point your fingers forward, spread your hands, and tuck your elbows back close to your sides instead of letting them flare out.
• Set your ribs down, keep your neck long, and brace your midsection before the first press.
• Start with your chest hovering low and your shoulders away from your ears.
• Press through your palms and straighten your elbows to lift your chest and shoulders away from the floor.
• Keep your hips and thighs close to the ground so the movement comes from the upper body rather than a big low-back arch.
• Pause briefly at the top with your arms straight or nearly straight and your shoulder blades controlled.
• Lower your chest back down under control, reset the same hand position, and repeat for the planned reps.

Tips & Tricks

• Keep your pelvis heavy on the floor so the press does not turn into a cobra-style backbend.
• If your wrists feel jammed, move the hands a little farther forward or use push-up handles for a friendlier angle.
• A smaller chest lift is often better than chasing height; the triceps and shoulders stay loaded longer.
• Tuck the elbows back on the way up so the upper arms do not drift out wide.
• Exhale as you press away from the floor and inhale as you lower under control.
• Stop the set when the shoulders start shrugging toward the ears or the lower back takes over.
• Use a brief pause at the top only if you can keep the ribs down and the neck relaxed.
• If the floor range is too deep, start with hands slightly elevated on a low bench or stable step.

Frequently Asked Questions

What muscles does Reverse Dip train?

It mainly hits the triceps and front shoulders, with the chest, forearms, and trunk helping stabilize the press.

Should my hips stay on the floor during Reverse Dip?

Yes. Keeping the hips and thighs close to the floor keeps the movement focused on the upper body instead of turning it into a low-back arch.

Where should my hands go for Reverse Dip?

Place your palms beside the lower ribs or just under the shoulders, with fingers pointing forward and elbows tucked close.

Can beginners do Reverse Dip safely?

Yes, if they keep the range short and the chest lift controlled. Start with a small press and stop before the low back starts to dominate.

Why do I feel Reverse Dip in my lower back?

That usually means the ribs are flaring and the chest is being lifted by spinal extension. Keep the ribs down and press through the arms instead of forcing a bigger arch.

How can I make Reverse Dip easier on my wrists?

Move the hands a little farther forward, use push-up handles, or raise the hands on a low step so the wrist angle is less extreme.

How do I make Reverse Dip harder?

Slow the lowering phase, add a pause at the top, or keep the chest hovering just above the floor for a longer set.

Is Reverse Dip the same as a cobra push-up?

It looks similar, but this version is treated as a floor-based press with more emphasis on elbow extension and triceps control.