The reverse push-up is a challenging bodyweight exercise that modifies the traditional push-up by altering the orientation of the hands. This variation, also known as the reverse-grip or supinated push-up, requires the practitioner to place their hands on the floor with the fingers pointing backward toward the feet. By changing the grip, the exercise shifts the biomechanical demands on the upper body musculature, providing a distinct stimulus compared to the standard pronated hand position. This adjustment is effective for targeting different muscle fibers and strengthening supporting structures.
Key Muscles Targeted
The unique hand position of the reverse push-up targets and increases the activation of several upper body muscle groups. The primary movers responsible for the pressing movement remain the triceps brachii, the pectoralis major, and the anterior deltoids, but their relative contributions change. The triceps brachii receives a significantly higher workload because the reverse grip often forces the elbows to remain tightly tucked toward the sides of the torso during the movement.
The pectoralis major, or chest muscle, is heavily involved, with a particular emphasis on the sternal head. Some research suggests that the mechanical leverage created by the supinated grip may recruit the upper portion of the pectoralis more intensely than the standard push-up grip. The anterior head of the deltoid muscle, which covers the front of the shoulder, acts as a powerful synergist to initiate and drive the movement.
A notable distinction of the reverse grip is the increased involvement of the biceps brachii, which acts as a dynamic stabilizer. The biceps must work harder to control the elbow and shoulder joint stability under the supinated load. Beyond the primary movers, the exercise demands strong engagement from several stabilizer muscles to maintain the rigid plank position.
The core musculature, including the rectus abdominis, obliques, and transverse abdominis, must contract forcefully to prevent the hips from sagging or arching throughout the set. The serratus anterior, a fan-shaped muscle that wraps around the rib cage, works intensely to protract and stabilize the shoulder blades against the chest wall.
Mastering the Proper Form
Executing the reverse push-up begins with the correct hand and body setup. Start in a standard high plank position, ensuring the body forms a straight line from the head to the heels. The palms are flat on the floor, and the fingers are rotated 180 degrees to point directly toward the feet.
Position the hands slightly wider than shoulder-width, directly beneath the shoulders. Before descending, brace the core and squeeze the glutes to maintain a rigid plank. The movement begins as the elbows bend, keeping them tucked close to the sides of the body.
Lower the chest slowly toward the floor until the upper arms are parallel to the ground or the chest nearly touches. The elbows should track along the sides of the torso, limiting the shoulder joint’s external rotation. Push through the palms to extend the elbows and return to the starting plank position.
A common error is allowing the hips to sag or pike upward. Failing to maintain proper wrist alignment can place undue stress on the wrist joint due to the extreme supination. If wrist discomfort occurs, performing the exercise on a slightly elevated surface, such as dumbbells or push-up handles, can help maintain a neutral wrist position.
How Reverse Push-ups Differ from Standard Push-ups
The difference between the reverse push-up and the standard push-up lies in the hand and forearm orientation, which dictates the distribution of mechanical stress. The standard push-up uses a pronated grip, with the fingers pointing forward, which primarily emphasizes the pectoralis major and the anterior deltoid muscles. This traditional grip allows for a greater degree of elbow flare, often leading to wider elbow paths.
In contrast, the reverse push-up utilizes a supinated grip, where the fingers point backward. This anatomical position naturally limits how far the elbows can travel away from the torso, requiring them to stay tucked close to the body. The resulting tucked elbow path increases the range of motion and leverage for the triceps brachii, making it a stronger target for muscle activation.
This grip shift also alters the role of the biceps brachii, which is minimally engaged in the standard push-up but becomes a more active stabilizer in the reverse variation. The change in the angle of push-off also subtly adjusts the line of force through the shoulder joint, which can provide a novel stimulus to the upper chest and anterior shoulder fibers. While both exercises target the same major muscle groups, the reverse grip is a specific tool to increase triceps and bicep involvement while altering the pectoral and deltoid emphasis.