Elbow Lift Reverse Push Up

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Trapezius, Rhomboids

Secondary muscles

Deltoids, Pectoralis Major, Triceps Brachii

How to do it

1. 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.
2. 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.
3. Press through your elbows to lift your torso and hips slightly higher, engaging your triceps and core muscles.
4. 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.