Elbow Lift - Reverse Push-Up

Muscles worked

Setup

1. Lie flat on your back on a mat or a flat bench with your knees bent and feet flat on the floor.
2. Position your upper arms at a 45 to 70-degree angle from your torso.
3. Bend your elbows to 90 degrees so your forearms are vertical and your fists are clenched, pointing toward the ceiling.

How to do it

1. Drive your elbows aggressively into the floor or bench, engaging your rear delts and mid-back muscles.
2. Exhale as you lift your upper back and shoulders off the surface, maintaining a neutral neck and spine.
3. Pause at the top for one second, squeezing your shoulder blades together forcefully.
4. Inhale as you slowly lower your torso back to the starting position under full control; do not drop quickly.

Form checklist

• Keep your chin tucked or neck neutral to avoid straining the cervical spine.
• Ensure the lift is generated by the elbows driving down, not by pushing with your hips or lower back.
• Maintain a tight core throughout the movement to stabilize the spine.
• Keep your wrists firm and avoid letting them collapse toward your shoulders.

Pro tips

• Imagine you are trying to drive your elbows through the floor to meet behind your back for maximum rhomboid activation.
• Vary your elbow angle: a wider angle (closer to 90 degrees) emphasizes the rear delts, while a narrower angle (closer to 45 degrees) engages more of the lats.

Make it harder

• Straighten your legs completely to increase the lever length and the percentage of body weight you must lift.
• Perform the movement on a flat bench to allow your elbows to drop below the level of your torso, increasing the range of motion and stretch.

Frequently asked

What muscles does the elbow lift - reverse push-up work?

The elbow lift - reverse push-up primarily targets the pectorals and triceps, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the elbow lift - reverse push-up?

The elbow lift - reverse push-up requires no equipment — just your body weight.

Is the elbow lift - reverse push-up good for beginners?

The elbow lift - reverse push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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