The reverse grip push-up is a distinct bodyweight exercise that modifies the traditional push-up by altering hand position, which shifts the emphasis of muscle recruitment. This variation requires the practitioner to rotate their hands so their fingers face toward their feet. This subtle change introduces a unique biomechanical challenge to the upper body musculature. Understanding this movement reveals why it is utilized to target muscles that are often secondary in the standard push-up.
How to Execute the Reverse Grip Push-Up
The exercise begins in a high plank position, requiring a straight-line alignment from the head down to the heels. Hand placement is set at about shoulder-width apart, but the fingers must be rotated 180 degrees to point back toward the feet. To initiate the repetition, the body is lowered toward the floor by bending the elbows, which must remain tucked close to the torso throughout the descent. Keeping the elbows close to the ribs ensures the triceps and chest are properly engaged. The pushing phase is initiated by driving the palms into the floor to extend the elbows and return the body to the starting plank position.
Primary Movers: Chest and Triceps
Pectoralis Major
As with any pushing movement, the primary muscles generating force are the Pectoralis Major and the Triceps Brachii. The Pectoralis Major performs horizontal shoulder adduction, pulling the upper arm across the front of the body. The reverse grip orientation is sometimes linked to greater activation of the upper chest region compared to a traditional push-up.
Triceps Brachii and Deltoids
The Triceps Brachii is the primary elbow extensor, providing the power to straighten the arms and complete the push. Because the elbows are kept tightly tucked to the sides, the triceps are placed under significant mechanical load, forcing a direct line of force generation. The anterior portion of the Deltoid muscle also assists in the pushing action, contributing to shoulder flexion as the body rises.
Unique Focus: Biceps and Forearm Activity
The reverse grip push-up is often chosen for its increased recruitment of the Biceps Brachii and forearm muscles. In a standard push-up, the biceps act as static stabilizers, but the supinated hand position significantly elevates their role. The Biceps Brachii is recruited as a dynamic stabilizer to control the elbow joint through the full range of motion.
Forearm Muscles
The biceps are highly involved in the initial descent, controlling the rate of elbow flexion before the chest and triceps take over the eccentric load. Forearm muscles, including the wrist flexors, are also challenged to a much higher degree to maintain the necessary hand and wrist angle. The supinated position forces the forearm muscles to contract strongly to prevent the wrist from collapsing under the body’s weight. This isometric demand contributes substantially to overall forearm strength and stability.
The Essential Supporting Cast
Beyond the primary movers, a host of other muscles act as a supporting cast, focusing on stabilization and maintaining the body’s rigid posture. The Scapular Stabilizers, including the Serratus Anterior and the Rhomboids, work to keep the shoulder blades flat against the rib cage, preventing the shoulders from collapsing forward. The Serratus Anterior is responsible for protracting the shoulder blades to create a stable base for the pressing action.
Core and Gluteal Stabilization
The entire core musculature, encompassing the Rectus Abdominis, Obliques, and Transversus Abdominis, contracts isometrically throughout the movement. This continuous engagement maintains the plank position, preventing the hips from sagging or rising. Furthermore, the Gluteal muscles and the erector spinae contract to stabilize the pelvis and hip joint. This isometric strength ensures the body acts as a single, solid unit, effectively transferring force.