Reverse Push-up
- Target muscle
- Triceps Brachii
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The reverse push-up is a bodyweight strength exercise performed with the hands turned so the fingers point toward the feet, shifting the primary demand onto the triceps brachii. The biceps brachii, brachialis, brachioradialis, anterior deltoid, and both heads of the pectoralis major assist throughout the movement. It is a useful variation for building triceps strength and elbow stability without any equipment.
How to do the Reverse Push-up
- 1Start in a standard push-up position with your hands flat on the floor, shoulder-width apart and directly under your shoulders.
- 2Rotate both hands so your fingers point toward your feet and your palms remain in full contact with the floor — this is the reverse hand position that defines the exercise.
- 3Brace your core, squeeze your glutes, and keep your body in a straight line from your head to your heels.
- 4Inhale and bend your elbows to lower your chest toward the floor, keeping your elbows tracking close to your sides rather than flaring out.
- 5Lower under control until your chest is a few centimeters from the floor or until you reach the end of your comfortable range of motion.
- 6Exhale and press firmly through your palms to extend your elbows and return to the starting position.
- 7Repeat for the desired number of repetitions, maintaining a rigid torso throughout every rep.
Form tips
- Keep tension in your core and glutes throughout each rep — a sagging or piked hips will reduce the load on your upper body and strain your lower back.
- Move through a range of motion that feels comfortable in your wrists; if the reversed hand position causes pain, reduce the rotation slightly and build flexibility over time.
- Control the descent — a slow, deliberate lowering phase increases time under tension on the triceps and improves strength gains.
- Keep your elbows pointed back and close to your torso rather than out to the sides to ensure the triceps remain the primary mover.
Common mistakes
- Letting the hips sag toward the floor, which shifts load off the working muscles and compresses the lumbar spine.
- Flaring the elbows outward, which reduces triceps engagement and places unnecessary stress on the shoulder joint.
- Rushing through reps without controlling the lowering phase, which reduces muscle tension and the effectiveness of the exercise.
- Forcing the wrists into a position that causes pain — the exact degree of rotation should be dialed in gradually to avoid wrist injury.
- Allowing the head to jut forward rather than staying in a neutral spine position, which adds unnecessary strain to the neck.
Frequently asked questions
What muscles does the reverse push-up work?
The primary muscle is the triceps brachii. The biceps brachii, brachialis, brachioradialis, anterior deltoid, and both the clavicular and sternal heads of the pectoralis major act as synergists.
How is a reverse push-up different from a regular push-up?
In a regular push-up the fingers point forward, spreading the load across the chest and triceps. Rotating the hands so the fingers point toward the feet shifts more demand onto the triceps brachii and also challenges wrist and elbow mobility differently.
Is the reverse push-up suitable for beginners?
It requires a reasonable level of wrist flexibility and triceps strength, so it is better suited to those who can already perform standard push-ups comfortably. Beginners can work up to it by gradually introducing the hand rotation over several weeks.
Can I do the reverse push-up on my knees?
Yes. Performing it from the knees reduces the load and is a good way to practice the movement pattern and wrist position before progressing to the full version.
How many reps should I do?
For strength, 3–5 sets of 5–8 reps works well. For muscular endurance, aim for 3 sets of 12–20 reps. Choose a volume that allows you to maintain strict form on every repetition.
