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Back · Body Weight
Elbow Lift Reverse Push Up
Elbow Lift Reverse Push Up is an intermediate compound strength exercise that works the upper back (back), with the shoulders, chest and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
How to do Elbow Lift Reverse Push Up
- Sit on the floor between two chairs, with your torso facing the ceiling and your elbows resting on the chairs, arms bent at 90 degrees.
- Extend your legs out in front of you, keeping them together and straight, and lift your hips into a reverse plank position, forming a straight line from your shoulders to your heels.
- Press through your elbows to lift your torso and hips slightly higher, engaging your triceps and core muscles.
- Lower your body back down by bending your elbows, keeping your torso and legs straight throughout the movement. Repeat for the desired number of repetitions.
Form tips
- Ensure the chairs are stable and securely placed to prevent slipping or tipping during the exercise.
- Keep your movements slow and controlled to maximize muscle engagement and avoid injury.
- Engage your core throughout the exercise to maintain a straight body line and support your lower back.
Elbow Lift Reverse Push Up alternatives
More upper back exercises
Elbow Lift Reverse Push Up FAQ
What muscles does Elbow Lift Reverse Push Up work?
Elbow Lift Reverse Push Up mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders, chest and triceps work as secondary muscles.
What equipment do you need for Elbow Lift Reverse Push Up?
None. Elbow Lift Reverse Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow Lift Reverse Push Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow Lift Reverse Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Elbow Lift Reverse Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Elbow Lift Reverse Push Up?
Other exercises for the upper back include Resistance Bands Facepull, Barbell Bent Over Reverse Raise (Skier), Dumbbell Reverse Fly and Dumbbell Hammer Grip Incline Bench Two Arm Row.
For developers
Use Elbow Lift Reverse Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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