Reverse Grip Push Up. How-to, proper form and tips

Reverse Grip Push Up icon

The Reverse Grip Push-up is a Push-up with your fingers pointing backward, that will strengthen multiple muscles in the upper body. Abs, lats and triceps are highly activated in this push-up.

Video demonstration

How to and step by step instructions:

  1. Lie down on all four, knees and hands on the floor.
  2. Place your hands a litle wider than shoulders, fingers facing backward.
  3. Extend your legs setting a plank position with the hand fingers pointing backward. This is the starting position.
  4. Bend your elbows so that your chest comes close to the floor.
  5. Extend your arms raising your body to the starting position.

Hints & tips:

  • Place your hands closer to the hips makes the exercise harder.
  • Squeeze your chest while pushing up.
  • When up, protract your scapula taking the shoulderblades away from the floor as much as possible.


  • Strengthen shoulders, triceps and chest.
  • Easy preparation for the planche exercise.

Counting & gamification:

  • Count the number of repetitions in a period, say session, week or month.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Upper body

Primary muscles: Shoulder, Biceps, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Reverse Grip Push Up
  • Bicep Push Up
  • Reverse Hands Push Up
  • Reverse Grip Press Up

Muscle: Upper Body

Collection: Push Up Variations

Category: Bodyweight