Elbow Lift - Reverse Push-Up
The Elbow Lift Reverse Push-Up is a unique bodyweight exercise that strengthens the back, targeting the infraspinatus, lats, and trapezius for improved
Description
A reverse push-up where you lift your body using your elbow strength. This exercise primarily targets the triceps and shoulders.
How to Do Elbow Lift - Reverse Push-Up
- 1Setup
Lie face down on the floor with your body extended, placing your forearms flat on the ground beside your chest, similar to a traditional push-up setup but with elbows tucked close to your body.
- 2Setup
Ensure your palms are flat on the floor or slightly raised, but the primary contact points should be your forearms and elbows; engage your core to stabilize your spine.
- 3
Exhale as you initiate the movement by pressing your elbows and forearms firmly into the floor, driving them down and back to lift your chest and upper torso off the ground.
- 4
Focus on squeezing your shoulder blades together at the peak of the movement, feeling the contraction in your mid and upper back muscles.
- 5
Inhale as you slowly and with control lower your chest and torso back to the starting position, maintaining tension in your back muscles throughout the eccentric phase.
Tips
- Focus on driving through your elbows and forearms, rather than pushing with your hands, to properly engage the target back muscles.
- Keep your core tight and glutes squeezed throughout the movement to prevent your hips from sagging or arching your lower back excessively.
- Visualize pulling your body up with your elbows and squeezing a pencil between your shoulder blades to maximize engagement of the trapezius and lats.
- Control the lowering phase (eccentric contraction) to build strength and increase time under tension for better muscle development.
Common Mistakes
- ×Pushing with your hands instead of driving with your elbows and forearms shifts the focus away from the back muscles; concentrate on the elbow-to-floor connection to initiate the lift.
- ×Arching the lower back excessively or letting the hips sag indicates a lack of core engagement; keep your core braced and maintain a straight line from head to heels.
- ×Rushing the movement reduces muscle activation; perform each repetition slowly and deliberately, focusing on the muscle contraction in your back.
Related Exercises
Bodyweight Standing Close-grip One Arm Row
Master the bodyweight standing close-grip one-arm row to build a strong, sculpted back and powerful biceps. Enhance upper body strength and posture.
Bench Pull-ups
Strengthen your back and lats with Bench Pull-ups, a bodyweight exercise. Sit on a bench, grip the sides, and pull your body up for a challenging upper
Shoulder Grip Pull-up
Master the shoulder grip pull-up for a powerful back. This classic bodyweight exercise builds impressive latissimus dorsi strength and V-Taper development.
Stationary Arms Throw
Engage your back and shoulders with the Stationary Arms Throw. This bodyweight exercise targets the lats, improving rotational power and muscular control.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Elbow Lift - Reverse Push-Up in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free