Incline Reverse Push-Up
Incline Reverse Push-Up Exercise Description
The Incline Reverse Push-up is a bodyweight horizontal press done with a supinated hand position (fingers pointing toward your feet) on an elevated surface like a bench, box, or sturdy chair. The incline reduces the percentage of body mass you’re pressing compared with floor push-ups, allowing you to focus on clean mechanics. Keeping the elbows close to the torso increases emphasis on the triceps brachii while still engaging the pectoralis major and anterior deltoids. The serratus anterior and other scapular stabilizers guide shoulder blade motion, and the core, glutes, and legs hold a straight, neutral body line. Use a pain-free wrist and shoulder position, maintain control throughout the range of motion, and avoid momentum for consistent technique.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, 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: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Incline Reverse Push-Up Exercise
‘- Place hands shoulder-width on the edge, fingers pointing toward your feet (supinated), wrists stacked under shoulders.
– Step back to a straight line from head to heels; brace your trunk and lightly squeeze glutes; keep a neutral neck.
– Set shoulders by drawing them down and slightly back without arching the lower back.
– Bend elbows, keeping them close to your sides (not flared); lower your chest toward the edge under control.
– Allow shoulder blades to retract naturally as you descend; keep forearms roughly vertical.
– Stop just before touching the edge or when elbows reach about 90 degrees, maintaining tension.
– Press through the heels of your hands to extend the elbows; “push the surface away” and protract slightly at the top.
– Keep ribs down and hips aligned—avoid sagging, piking, or bouncing at the bottom.
– If wrists feel strained, lessen the incline or rotate hands slightly outward from full supination while staying pain-free.
– To reduce load further, step closer to the surface or perform the movement from the knees while maintaining a straight line.
Incline Reverse Push-Up Tips
‘- Place hands shoulder-width on the edge with fingers pointing toward your feet and wrists stacked under your shoulders.
– Step back until your body forms a straight line from head to heels; brace your trunk, lightly squeeze your glutes, and keep your neck neutral.
– Draw your shoulders down and slightly back without arching your lower back before you begin lowering.
– Bend your elbows, keeping them close to your sides as you lower your chest toward the edge under control.
– Let your shoulder blades retract naturally as you descend while keeping your forearms roughly vertical.
– Stop just before your chest touches the edge or when your elbows reach about 90 degrees, maintaining tension.
– Press through the heels of your hands to extend your elbows and think about “pushing the surface away” as you rise.
– At the top, protract slightly (reach through your shoulders) while keeping your ribs down.
– Keep ribs down and hips aligned throughout; avoid letting your body sag, pike, or bounce at the bottom.
– If your wrists feel strained, lessen the incline or rotate your hands slightly outward while staying pain-free, or step closer/use your knees to reduce load.
Incline Reverse Push-Up Beginner Introduction
The Incline Reverse Push-up is a bodyweight pushing exercise done with the hands on a raised support, palms turned so the fingers aim toward the feet. Because the body is angled rather than parallel to the floor, the movement involves a smaller share of body weight than a standard push-up. This setup highlights work in the arms—especially the triceps—while still involving the chest and the front of the shoulders. Muscles around the rib cage guide shoulder blade motion, and the midsection, glutes, and legs create a long, straight posture from head to heels.
The movement emphasizes smooth, deliberate reps rather than speed. The upper body lowers toward the edge with the arms staying close to the sides, then returns to the starting position in a controlled press. Hand placement and incline height can be changed to keep the wrists and shoulders comfortable, and the stance or a kneeling position can further reduce the challenge when a lighter effort is preferred.