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Reverse Push-Up

The push-up is a classic exercise frequently included in training programs. There are numerous benefits of push-ups. But are you getting bored with basic push-ups?

Are you seeking a super-effective exercise targeting multiple upper-body muscles? If so, reverse push-ups may just check all the boxes for you.

Let’s examine the details of the reverse push-up to see if it would be a worthwhile addition to your next workout!

How To Do

  1. First, position your hands facing backward at approximately a 45-degree angle. Your fingers should be pointed in the general direction of your feet.
  2. The underside of your forearm will be facing forward.
  3. Your arms should be a little wider than your shoulders.
  4. Move into a plank position with your back in one straight line.
  5. In the beginning, the elbows should be straight.
  6. Slowly lower your chest down towards the floor by bending your elbows.
  7. Inhale as you lower. Pause momentarily when your chest is closest to the floor.
  8. Raise your body back up to the starting position. Exhale as you perform this motion.

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Tips From Expert

  • Your buttock area should be in line with the rest of your body. A common mistake is to have this area higher or lower.
  • Remember, always choose the correct form over the number of reps. If you feel yourself losing good form, take a break or modify the movement.
  • If the reverse push-up is too challenging for your fitness level, you can perform the exercise from your knees.
  • To decrease your risk of injury, ensure that you engage your core throughout the movement.

Optimal Sets and Reps

The reverse push-up can be an effective exercise regardless of your personal goals. Use the chart below to determine the number of sets and reps you need to perform.

Training TypeSetsReps
Strength Training3–52–4
Hypertrophy3–48–12
Endurance Training4–612–20
Power Training2–31–3 (Explosive)
Optimal Sets & Reps of Reverse Push-Up

How to Put in Your Workout Split

The reverse push-up is a variation of the classic push-up. In this version, the fingers are pointed backward, slightly shifting the muscle groups targeted.

Push-ups are an effective method of promoting strength gains without equipment. There are several options for incorporating the reverse push-up into your training regimen.

  • Upper Body Days — The reverse push-up would make a great addition to your upper body days. You can program it in conjunction with other resistance training exercises. If you’re short on time and can’t make it to the gym, this exercise could be part of an effective workout with no equipment required.
  • Full Body Days — Reverse push-ups are not an arm-exclusive workout. They are effective for activating the chest, back, and abdominal muscles. It would be ideal to program at the beginning of a workout. This would ensure full-body muscle activation for the remainder of your workout.
  • Push Days — The reverse push-up is an effective exercise for working your push muscles, such as your pectorals and triceps. Research has shown that the push-up works similar muscles to the bench press.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head begins on your collarbone and ends on the humerus, which is your upper arm bone. This muscle comprises the topmost part of your chest muscles.

It plays a vital role in the reverse push-up and functional daily activities. For example, when you are reaching up to get a plate from the cupboard or raising your arm to put your shirt on.

The clavicular head of the pectoralis major has been shown to be most activated with the arm at a 90-degree flexed position. This is the position of the arm during the reverse push-up.

Sternal Head Of Pectoralis Major

The sternal head functions to provide an extension of a flexed arm when the movement is at the shoulder. To better understand this motion, picture reaching up for that plate in the top cupboard. When you bring your arm down to set it on the counter, the sternal head is very active.

This part of the pectoralis major would be highly involved with chest stabilization throughout the reverse push-up. The peak activation rate for the sternal head was also found to be at 90 degrees of arm flexion.

Abdominal Head Of Pectoralis Major

The abdominal head is the lowest part of the chest muscles. This portion of the chest muscles lowers your arm and brings it across your body. Any functional activity that requires you to cross the midline of your body would engage this head.

In the reverse push-up, the head of the pectoralis major would be active in the stabilization of the shoulder.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Although the anterior deltoid is not the primary muscle used in the reverse push-up, it is still an important player. The anterior deltoid stabilizes the shoulder and moves the arm in front and away from the body.

One research study compared several different exercises. The shoulder press activated the anterior deltoid the most, achieving a 33.3% muscle activation rate. During the reverse push-up, the anterior deltoid is working to stabilize the shoulder joint. Therefore, it would not be as active as during the shoulder press.

Triceps Lateral Heads

The triceps muscle can be divided into three heads: lateral, medial, and long head. It is at the back of the arm. The three heads work together to straighten your arm at the elbow.

The lateral head is the head furthest from the body. It is most active at 180 degrees of shoulder elevation. During the reverse push-up, the shoulder is at approximately 90 degrees of shoulder flexion.

Triceps Medial Heads

The medial head is another head of the mighty triceps trio. It is most active at 90 degrees of shoulder flexion or above. Therefore, this head of the triceps would be quite active in the reverse push-up.

Triceps Long Heads

The long head is the only part of the triceps involved in shoulder and elbow movement. It begins on the shoulder blade and runs to one of the forearm bones, called the ulna.

The long head is the primary worker that extends the elbow when the shoulder is below 90 degrees. During the reverse push-up, this head of the triceps works to assist in stabilizing the shoulder.

Biceps Long Head

The biceps brachii are a common muscle group often targeted through strength training. They are at the front of the upper arm and are divided into two heads: short and long.

The long head of the biceps stabilizes the shoulder joint during elbow flexion and forearm movement. This is the role of the long head during the reverse push-up.

Biceps Short Head

The short head's position along the upper arm makes it vital for bending the elbow and rotating the forearm. It runs from the shoulder blade to the forearm. During the reverse push-up, it’s active in assisting to lower the body towards the floor.

Adding this exercise to your fitness routine may increase bicep size and definition. Curious to see how your biceps measure up? Learn all about the average bicep size by reading this article.

Upper Rectus Abdominis

The rectus abdominis is the most superficial of the abdominal muscles. The upper rectus abdominis runs from the pelvis to the ribs and sternum (breast bone). It assists in bending the trunk forward as well as stabilizing the spine.

This muscle is activated with exercises that are done with the stomach facing the ground. This position also limits pressure put on the spine when compared to a crunch.

Lower Rectus Abdominis

Closer to the pelvis than the upper rectus abdominis is the lower rectus abdominis. During the reverse push-up, the lower rectus abdominis helps to stabilize the pelvis.

Wrist Flexors

Wrist flexors are located on the underside of the forearm. They are vital to grip strength and play a role in everyday activities such as lifting and carrying. The wrist flexors provide stabilization to the wrist during the reverse push-up.

Wrist Extensors

The wrist extensors are on the top of the forearm, opposite the wrist flexors. The reverse push-up relies heavily on the wrist extensors to stabilize the forearms. This stabilization allows dynamic movement to occur at the elbow joint.

Serratus Anterior

One of the most important muscles in the movement and stabilization of the shoulder blade is the serratus anterior. The serratus anterior is essential in the stabilization of the shoulder blade on the back during the reverse push-up.

Iliopsoas

The iliopsoas muscle is made up of three different muscles. Together they run from the lower back to the front of the hip.

A key job of this muscle group is to stabilize the pelvis. Which is its’ role in the reverse push-up. The activation of the iliopsoas muscles has been shown to be high during hip flexion.

Obliques

The obliques are the abdominal muscles on either side of the trunk. Research has shown that the obliques are more active in prone, stomach down, exercises, or side-lying exercises.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Standing Torso Twists

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Who Should Do?

Athletes

The reverse push-up is a great cross-training exercise. Athletes benefit from performing exercises outside of their sport. The benefits include better athletic performance. Additionally, it could also lead to decreased injury. 

The reverse push-up is an ideal cross-training exercise because it targets multiple muscle groups. Notably, it promotes increased core strength and stability. Core strength has been shown to have correlations with athletic performance. 

Participating in push-ups can be especially helpful to athletes who must have their arms overhead for their sport. 

Those That Regularly Strength Train

If strength training is a regular part of your fitness routine, then reverse push-ups might be for you. Push-ups are a great option for equipment-free strength gains. 

The reverse push-up is a challenging exercise, so you should have a basic level of strength fitness before attempting it. It requires significant stabilization in the core and forearm muscles. This makes it a better fit for those with a solid strength foundation. 

Who Should Not Do?

Beginners

If you are new to exercise, the reverse push-up is not the best exercise to begin your fitness journey. This exercise stresses the joints of the wrist, elbow, and shoulder. It also requires significant core strength to perform with good form. To avoid injury, baseline exposure to regular strength training is recommended.  

If you are a beginner, the classic push-up with modifications would be a perfect way to work up to the reverse push-up. After you have a solid foundation of strength, revisit the idea of the reverse push-up.

Those With Wrist Or Elbow Injuries

If you have recently experienced a wrist or elbow injury, you may want to avoid the reverse push-up. Because of the position of the wrist in the reverse push-up, there is significant pressure put on the wrist joint. There is also a lot of pressure put on the elbow joint as it bends and extends. 

Wrist injuries are common, especially among athletes. The mean time lost due to a wrist injury is 7.14 days. 

Carpal tunnel is a wrist injury that is extremely common in the general population. Frequently, it can be caused by one’s occupation. Carpal tunnel occurs when a nerve that runs through the wrist is compressed. It can lead to significant pain and dysfunction.  

If you are unsure if the reverse push-up will aggravate your particular injury, consult with your medical professional. 

Benefits Of Reverse Push-Ups

Builds Strength

Reverse push-ups are an effective method for promoting upper body and core strength. They have been proven to be an exercise that encourages strength. The reverse push-up is a variation of the well-researched push-up. 

Do push-ups work abs? The short answer is yes! The core muscles targeted in this exercise are important for pain-free participation in daily activities. Building strength through this exercise will benefit activities that involve bending, reaching, lifting, and carrying. 

Tones Muscles

Perhaps you don’t desire to have the physique of a bodybuilder. The reverse push-up can still benefit you. This exercise targets many muscle groups, resulting in a more overall toned appearance. 

Many strength training exercises focus on the development of just one muscle group. This isn’t the case with the reverse push-up. With the consistent performance of this exercise, your muscles will be toned simply through the movement of your body weight. 

Improves Stability

Stability is essential to training and living injury-free. Our muscles not only need to move joints through their range of motions but also provide stability for our movement. 

Postural stability allows you to do everything you do. It allows you to sit upright, move in different directions, and balance your body. The reverse push-up requires many of the active muscle groups to work on their role of stability. 

Frequently Asked Questions

Are reverse pushups safe?

They are safe for those without wrist issues. The reverse push-up puts significant stress on the wrist, so it should be avoided for those with wrist injuries.

How often should I do reverse push-ups?

The reverse push-up is a challenging exercise. It should be treated similarly to other resistance exercises. Ideally, there should be a 48-72-hour recovery period for muscle groups. Consider alternating upper and lower body days.

What muscles do reverse push-ups work?

The reverse push-up is an effective exercise that targets the chest, front shoulder muscles, biceps, and triceps, as well as forearm and abdominal muscles.

How many reverse push-ups should I do?

The number of reverse push-ups that you perform will depend on your personal goals and fitness level. Please refer to the chart under the section titled Ideal Sets & Reps.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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