Reverse Elbow Push-Up
Also known as: elbow lift, elbow lift reverse push-up, reverse elbow push ups, elbow push-up
In SetGrip: Reverse Push-Up (Elbow Lift)
- Primary muscleUpper Back
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
Despite the name, this is closer to a prone posture drill than a press: lying face down, you lift the upper body while squeezing the shoulder blades, training the upper back to work against gravity. Use it as low-effort volume on pull days to balance all the pushing in this family.
How to do the Reverse Elbow Push-Up
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Upper Back · Back
The upper back controls the shoulder blades as they retract on the way down and protract at the top.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
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 |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Frequently asked questions
What muscles does the Reverse Elbow Push-Up work?
The Reverse Elbow Push-Up primarily works the upper back. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Reverse Elbow Push-Up good for beginners?
Yes. The Reverse Elbow Push-Up is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Reverse Elbow Push-Up?
If you cannot do the Reverse Elbow Push-Up, try the Kneeling Close Grip Push-Up, the Incline Close Grip Push-Up or the Diamond Push-Up. Each of them trains the upper back 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 Elbow 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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