Elbow Lift - Reverse Push-Up
- Synergistenmuskeln
- Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The elbow lift - reverse push-up is a bodyweight back exercise that targets the upper-back and shoulder rotators — the infraspinatus, teres major and minor, latissimus dorsi, and the lower and middle trapezius — with help from the rear deltoids. Performed face-up by driving the elbows down to lift the torso, it builds scapular control and postural strength with no equipment.
Elbow Lift - Reverse Push-Up: So führst du sie aus
- 1Sit on the floor with your knees bent and feet flat, then lean back and place your forearms and elbows on the floor behind you, roughly under your shoulders.
- 2Set your hands flat or relaxed and pull your shoulder blades down and back so your chest stays open.
- 3Brace your core and keep your body in a straight line from knees to head.
- 4Drive your elbows down into the floor and squeeze your upper back to lift your chest and torso upward.
- 5Rise until your shoulder blades are fully retracted and you feel a strong contraction across your upper back.
- 6Pause briefly at the top without shrugging your shoulders toward your ears.
- 7Lower under control back toward the floor, keeping tension in your upper back rather than collapsing.
- 8Complete your reps, then sit up and release your forearms.
Technik-Tipps
- Lead the movement by pulling your shoulder blades together and down, not by craning your neck or pushing with your hands.
- Keep your ribs down and core braced so the lift comes from your upper back, not from arching your lower spine.
- Move slowly and deliberately; this is a small range of motion where control beats speed.
- Keep your neck neutral and your gaze up so you don't strain it while driving the elbows down.
Häufige Fehler
- Shrugging the shoulders up toward the ears, which shifts work off the mid and lower traps and onto the neck.
- Pushing through the hands instead of driving the elbows, which turns it into a triceps press and removes upper-back tension.
- Hyperextending the lower back to gain height, which stresses the spine instead of loading the target muscles.
- Rushing through reps so momentum does the work, reducing the scapular retraction this exercise is meant to train.
Häufig gestellte Fragen
What muscles does the elbow lift - reverse push-up work?
It targets the infraspinatus, teres major, teres minor, latissimus dorsi, and the lower and middle fibers of the trapezius, with the rear deltoids assisting. Together these handle scapular retraction and shoulder rotation.
Is the elbow lift - reverse push-up good for beginners?
Yes. It uses only body weight and a small, controlled range of motion, making it a low-risk way for beginners to build scapular control and upper-back strength.
Where should I feel this exercise?
You should feel it across your upper back and between your shoulder blades as they pull together. If you mainly feel it in your neck or triceps, you are shrugging or pushing with the hands instead of driving the elbows.
How many sets and reps should I do?
Because it trains postural endurance, 2–3 sets of 12–20 controlled reps works well. Focus on a full squeeze at the top rather than chasing heavy fatigue.
