Reverse Push-up
Description
The reverse push-up is another name for the inverted row — you lie face up under a bar, grip it, and pull your chest toward the bar. It is the pulling counterpart to the push-up and builds back, rear delt, and bicep strength.
Equipment Required
Reverse Push-up Instructions
- Set a bar at hip height in a rack. Lie face up underneath it.
- Grip the bar with an overhand grip, hands shoulder-width apart.
- Extend your body in a straight line from heels to head.
- Pull your chest toward the bar by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control.
- Adjust body angle for difficulty — more horizontal is harder.
- Aim for 10 to 15 reps.
Reverse Push-up Form & Visual
Reverse Push-up Benefits
- Bodyweight pulling exercise — opposite of push-up
- Builds back, rear delt, and bicep strength
- Adjustable difficulty by body angle
- No specialized equipment needed
- Develops pulling strength
- Excellent for beginners building toward pull-ups
Reverse Push-up Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (stabilizer)
Reverse Push-up Variations & Alternatives
- Inverted Row
- Suspended Row
- Pull-Up
- Weighted Inverted Row
- Feet-Elevated Inverted Row
