Elbow Lift Reverse Push-Up
Elbow Lift Reverse Push-Up Exercise Description
The Elbow Lift – Reverse Push-Up is a bodyweight dip variation performed with your hands on a bench, box, or sturdy chair behind you. It primarily targets the triceps brachii through elbow extension, with assistance from the pectoralis major and anterior deltoid. Scapular stabilizers—especially the lower trapezius and latissimus dorsi—help maintain shoulder depression and control. The goal is a smooth vertical press while keeping the torso close to the bench, spine neutral, and shoulders “packed” (down and slightly back). Limit depth to a comfortable, controlled range—about a 90-degree elbow angle—so the shoulders stay stable and the elbows track straight back.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Latissimus Dorsi, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Other
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Elbow Lift Reverse Push-Up Exercise
‘- Sit on the front edge of a sturdy bench; place hands beside your hips, fingers forward, palms flat, arms straight.
– Step your feet forward and slide your hips off the edge; keep wrists under shoulders and chest tall.
– Set your shoulders: draw shoulder blades down and slightly back; keep ribs stacked over pelvis and head neutral.
– Keep your back close to the bench throughout; lightly brace your midsection.
– Bend your elbows straight back, lowering under control; forearms stay vertical and shoulders do not roll forward.
– Descend until elbows are roughly 90 degrees or upper arms are near parallel to the floor, within a comfortable range.
– Press through the heels of your palms to extend the elbows and return to the top; finish with elbows straight but not locked and shoulders depressed.
– Breathe steadily (inhale down, exhale up); avoid flaring elbows, shrugging, or letting hips drift away from the bench.
Elbow Lift Reverse Push-Up Tips
‘- Keep your wrists directly under your shoulders with fingers pointing forward before you slide your hips off the bench.
– Draw your shoulder blades down and slightly back to keep the shoulders “packed” and depressed throughout the movement.
– Keep your ribs stacked over your pelvis and your head neutral to maintain a neutral spine.
– Keep your back and hips close to the bench instead of letting them drift away as you lower and press.
– Bend your elbows straight back so they track close to your body and your forearms stay vertical.
– Lower only to a comfortable depth, around a 90-degree elbow angle or until your upper arms are near parallel to the floor.
– Press through the heels of your palms to extend your elbows and return to the top.
– Finish each rep with elbows straight but not locked, while keeping your shoulders down.
– Breathe steadily: inhale as you lower under control, exhale as you press up.
– Avoid flaring your elbows or shrugging your shoulders as you move.
Elbow Lift Reverse Push-Up Beginner Introduction
The Elbow Lift – Reverse Push-Up is a bench-style bodyweight dip that places the hands on a stable surface behind the body, with the hips lowered in front. The movement centers on bending and straightening the elbows, so the upper arms do most of the work while the body travels up and down in a tight path close to the bench or chair. This creates a strong emphasis on the triceps, with helpful support from the chest and the front of the shoulders.
Throughout the motion, the upper back and lats contribute by anchoring the shoulder blades downward and slightly back, encouraging a tall, organized posture through the spine and ribs. The pattern generally moves through a controlled range where the elbows reach roughly a right angle before pressing back to a straightened position. With its simple setup and focus on smooth, vertical pressing, this variation offers a focused way to challenge the arms and shoulders while reinforcing steady, well-aligned positioning.