Reverse Push-Up

Muscles worked

Setup

1. Begin in a high plank position with your hands placed shoulder-width apart.
2. Rotate your hands outward until your fingers are pointing back toward your feet (or as far as your wrist mobility allows).
3. Position your feet hip-width apart and engage your core, glutes, and quads to create a rigid line from head to heels.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked tightly against your ribcage throughout the descent.
2. Lower yourself until your chest is just an inch above the floor, maintaining a controlled 2-second eccentric phase.
3. Exhale as you press through your palms to return to the starting position, fully extending your arms without locking the elbows.

Form checklist

• Keep elbows tucked close to the body; do not allow them to flare out to the sides.
• Maintain a neutral spine and avoid letting the hips sag or the lower back arch.
• Ensure your shoulders remain depressed (away from ears) to avoid excessive trap involvement.
• Distribute weight evenly across the palms and fingers to reduce wrist strain.

Pro tips

• Focus on the 'scooping' sensation in the lower chest and triceps as you push back up to maximize muscle fiber recruitment.
• If you feel wrist discomfort, slightly widen your hand placement or rotate the fingers slightly outward rather than directly backward.

Make it harder

• Elevate your feet on a stable box or bench to shift a higher percentage of your body weight onto the upper body.
• Incorporate a 3-second isometric hold at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the reverse push-up work?

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

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

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

Is the reverse push-up good for beginners?

The 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

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps