Reverse Push-ups
Reverse Push-Ups is a bodyweight strength exercise targeting the triceps. Performed in a reverse tabletop position, the dipping motion loads the triceps and posterior shoulder in the opposite pressing plane from standard push-ups.
How to do it
- Sit on the floor with your knees bent and feet flat, placing your hands flat on the floor behind your hips with fingers pointing forward.
- Press through your palms to lift your hips off the floor.
- Bend your elbows to lower your hips toward the floor in a controlled dip motion.
- Press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands flat behind your hips with fingers pointing forward.
- Press through your palms to lift your hips into a reverse tabletop.
- Bend your elbows to lower your hips in a controlled dip.
- Push back up smoothly without locking out your elbows completely.
Breathing: Inhale as you lower your hips down, and exhale as you press back up to the starting position.
Common mistakes
- Flaring elbows out to the sides, which places extra stress on the shoulder joints instead of targeting the triceps.
- Dropping hips too low, which strains the shoulders and reduces muscle engagement.
- Rushing through the movement using momentum rather than controlled arm strength.
Muscles worked
Primary: triceps. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your triceps working at the back of your upper arms, along with some engagement in your shoulders.
What if my wrists hurt during reverse push-ups?
Try turning your hands slightly outward or perform the movement using parallel parallettes or dumbbells for a neutral wrist angle.
How often can I do this exercise?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.