Elbow Lift - Reverse Push-up

The elbow lift - reverse push-up is a bodyweight exercise that targets the upper back, with secondary emphasis on the triceps and shoulders. It involves lifting the upper body off the ground while keeping the elbows close to the sides, focusing on squeezing the upper back muscles.

Quick Facts

How to Do Elbow Lift - Reverse Push-up

Follow these step-by-step instructions to perform Elbow Lift - Reverse Push-up with proper form and technique.

1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
3. Pause at the top for a moment, squeezing your upper back muscles.
4. Slowly lower your body back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Elbow Lift - Reverse Push-up targets helps you integrate it effectively into your training program.

Benefits of Elbow Lift - Reverse Push-up

Incorporating Elbow Lift - Reverse Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Elbow Lift - Reverse Push-up directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Elbow Lift - Reverse Push-up build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Elbow Lift - Reverse Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Elbow Lift - Reverse Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Elbow Lift - Reverse Push-up, track these metrics during your workouts: