Elbow Lift - Reverse Push-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Elbow Lift - Reverse Push-Up is a bodyweight exercise primarily targeting the Upper Back while also engaging the Shoulders and Triceps as secondary muscles. This exercise involves a reverse push-up movement, where you push your body upward using your arms and shoulders while keeping your elbows close to the body. The exercise is effective for strengthening the upper back and improving upper-body strength, and it requires no equipment, making it ideal for bodyweight training routines. It helps enhance stability, coordination, and overall upper-body endurance.
How to Perform
Start by extending your legs forward and positioning your feet on the floor, while lifting your hips off the bench. Support your bodyweight with your hands placed firmly on the bench behind you.
Begin lowering your upper body by bending your elbows to about a 90-degree angle, maintaining a straight posture and keeping your back close to the bench.
At the lowest point, reverse the motion by pressing through your arms and shoulders to push your body back up. Ensure your elbows are straight at the top but avoid locking them completely.
Continue performing the movement for the designated number of repetitions, being mindful to keep your core engaged and your movements controlled throughout.
To maximize the effectiveness of the exercise, avoid rushing through the repetitions and focus on maintaining proper form to target the Upper Back, Shoulders, and Triceps effectively.
Keep your breathing steady—inhale while lowering your body and exhale while pushing up—to maintain proper rhythm and support muscle activation.
★ 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
Maintain a Controlled Motion: Focus on lifting your body using the strength of your arms, particularly your elbows, rather than relying on your hands or wrists. Push upwards by straightening your elbows while keeping your body in a rigid, straight line. It's important to avoid any sudden or rapid movements, as they can increase the risk of injury and reduce the effectiveness of the exercise in targeting the right muscles.
Activate Your Core: Keep your core muscles engaged throughout the entire movement. This not only helps maintain your stability and alignment but also strengthens your abdominal muscles, enhancing the overall impact of the exercise. Common mistakes, such as letting your hips drop or pushing your hips too high, can undermine the exercise’s effectiveness and compromise your form.
How Not to Perform
Avoid Using Momentum: Do not rely on jerky or quick movements to push yourself up. Using momentum to lift your body reduces the effectiveness of the exercise and can lead to muscle strain or injury. Focus on a controlled, steady movement to fully engage your Upper Back and Shoulders.
Do Not Arch Your Back or Let Your Hips Sag: Keep your body in a straight line throughout the exercise. Avoid letting your back arch excessively or your hips drop too low, as this reduces the exercise's impact on the target muscles and can strain your lower back.
Do Not Lock Your Elbows at the Top: When pushing yourself back up, do not lock your elbows fully. Keeping your elbows slightly bent at the top helps to keep the muscles engaged and protects your joints from unnecessary strain.
Do Not Shift Your Weight to Your Hands or Wrists: Make sure you are using your arms and elbows, not relying on your hands or wrists to push yourself up. Shifting the weight to your hands can lead to discomfort and reduce the muscle activation in the target areas.
Avoid Lifting Your Hips Too High: Keeping your hips too high can place unnecessary strain on your shoulders and lower back, and it minimizes the focus on the Upper Back. Keep your body straight from head to heels during the movement for optimal muscle engagement.
Do Not Rush the Repetitions: Perform each repetition slowly and deliberately. Rushing through the exercise can cause form breakdown and prevent the Upper Back, Shoulders, and Triceps from being properly targeted.
Avoid Holding Your Breath: Breathe steadily throughout the exercise. Inhale as you lower your body and exhale as you push up. Holding your breath can increase tension and reduce your ability to maintain control of the movement.
Do Not Look Up or Down Excessively: Keep your neck neutral, avoiding excessive tilting of the head. Looking up or down can strain your neck muscles and throw off your body alignment, making the exercise less effective.
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.
