Lying Reverse Push-Up

Muscles worked

Setup

1. Lie flat on your back on a firm surface with your legs extended and feet together.
2. Position your upper arms at a 45-degree angle relative to your torso.
3. Bend your elbows to 90 degrees so your forearms are vertical and your fists are pointing toward the ceiling.
4. Tuck your chin slightly and brace your core to maintain a neutral spine.

How to do it

1. Exhale and drive your elbows forcefully into the floor, retracting your shoulder blades to lift your upper back and shoulders off the ground.
2. Lift until only your elbows, hips, and heels are in contact with the floor.
3. Pause at the top for one second, squeezing your shoulder blades together intensely.
4. Inhale as you slowly lower your torso back to the starting position using a controlled 3-second eccentric phase.

Form checklist

• Drive through the elbows, not the palms or the back of the head.
• Keep your core tight to prevent excessive arching of the lower back.
• Ensure your shoulder blades move toward the spine as you lift.
• Maintain a neutral neck position throughout the entire range of motion.

Pro tips

• To maximize lat activation, imagine trying to pull your elbows down toward your hips as you drive them into the floor.
• Focus on 'opening the chest' at the top of the movement to ensure full scapular retraction for maximum trap and rhomboid engagement.

Make it harder

• Elevate your feet on a bench or chair to increase the percentage of body weight you are lifting.
• Perform the exercise with a 5-second isometric hold at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the lying reverse push-up work?

The lying reverse push-up primarily targets the pectorals and triceps, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the lying reverse push-up?

The lying reverse push-up requires no equipment — just your body weight.

Is the lying reverse push-up good for beginners?

The lying reverse push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps