Reverse-Grip Hands-Elevated Push-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse-Grip Hands-Elevated Push-Up is a challenging bodyweight exercise that primarily targets the chest while also engaging the triceps as secondary muscles. Performed with the hands elevated on a stable surface and positioned in a reverse (underhand) grip, this push-up variation emphasizes the upper chest and shifts additional load to the triceps, promoting balanced upper-body strength. Being a compound movement, it involves coordinated action of both the shoulder and elbow joints, making it effective for building muscle, improving pushing strength, and enhancing overall upper-body stability without requiring any equipment.
How to Perform
Setup: Find a stable elevated surface, such as a sturdy bench or step, and place your hands shoulder-width apart with fingers pointing toward your feet (reverse grip).
Body Position: Extend your legs behind you so your body forms a straight line from head to heels. Engage your core and glutes to keep your body rigid.
Hand Placement: Ensure your wrists are directly under your shoulders and your palms are fully on the elevated surface.
Lowering Phase: Slowly bend your elbows and lower your chest toward the surface, keeping elbows tucked slightly toward your body. Maintain a straight body line without sagging your hips.
Depth: Lower yourself until your chest is just above the surface, feeling the stretch in your chest and activation in your triceps.
Pushing Phase: Press through your palms to extend your elbows and lift your body back to the starting position, fully engaging your chest and triceps.
Breathing: Inhale as you lower your body, exhale as you push back up.
Repetition: Repeat for the desired number of repetitions while maintaining controlled, smooth motion and avoiding momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to heels to engage the chest and triceps effectively.
Engage your core and glutes throughout the movement to prevent sagging or arching in the lower back.
Lower yourself slowly and under control to maximize muscle activation and avoid shoulder strain.
Avoid flaring your elbows too far out; keep them slightly tucked to protect the shoulders.
Focus on pressing through your palms rather than your fingers to reduce wrist discomfort.
Maintain a steady, consistent tempo—don’t use momentum to push yourself up.
Ensure your hands are stable on the elevated surface to prevent slipping.
Keep your neck neutral; don’t crane it up or let your head drop.
Adjust the elevation height to control intensity—higher elevation reduces load, lower elevation increases it.
Warm up the shoulders and wrists beforehand to minimize the risk of injury.
How Not to Perform
Do not let your hips sag or your lower back arch, as this shifts tension away from the chest and can strain the spine.
Avoid flaring your elbows out to the sides, which can stress the shoulder joints and reduce triceps engagement.
Do not bounce or use momentum to push yourself up, as this decreases muscle activation and increases injury risk.
Avoid placing your hands too wide or too narrow on the elevated surface, which can compromise form and reduce chest activation.
Do not crane your neck up or let your head drop; keep your neck neutral to avoid strain.
Avoid locking your elbows forcefully at the top, which can put unnecessary stress on the joints.
Do not perform the movement too quickly; rushing reduces control and limits the effectiveness of the exercise.
Avoid shrugging your shoulders toward your ears; keep them down and back to engage the chest properly.
Do not neglect engaging your core and glutes; failing to do so wastes energy and reduces stability.
Avoid performing the exercise on an unstable or slippery surface, which increases the risk of wrist, elbow, or shoulder injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
