Reverse Grip Push-Up
Also known as: reverse push-up
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Push
Turning your hands around so the fingers point toward your feet forces the elbows to stay tucked along your ribs during a push-up, shifting more of the work onto the triceps. It also asks a lot of wrist mobility, so shorten the range or raise the hands onto a bar at first.
How to do the Reverse Grip Push-Up
- Position yourself between two parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Reverse Grip Push-Up work?
The Reverse Grip Push-Up primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Reverse Grip Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Reverse Grip Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Reverse Grip Push-Up?
If you cannot do the Reverse Grip Push-Up, try the Weighted Bench Dip, the Stability Ball Dip or the Single Arm Bench Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Reverse Grip Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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