Instructions

1

Sit on a decline bench or Roman chair with your torso perpendicular to the pad. Secure your feet under the foot restraint. Position your hands behind your head or crossed over your chest, keeping your back supported initially.

2

Take a deep breath and engage your core. Maintain a neutral spine position with a slight bend in your knees. Your body should form a relatively straight line from knees to head in the starting position.

3

Slowly lower your upper body backward in a controlled manner by extending through the hip and allowing the abdominal muscles to lengthen. Move until your torso approaches near-horizontal or to a comfortable range of motion, maintaining tension throughout the movement.

4

Initiate the movement by contracting your abdominal muscles and flexing your spine. Pull your upper body back up toward the starting position, leading with your chest. Exhale as you return to the upright seated position, squeezing the abs at the top.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Elbow Lift - Reverse Push-Up allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Rectus Abdominis.
Improves overall Back stability and proprioception during heavy loads.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

To maximize the Elbow Lift - Reverse Push-Up, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Elbow Lift - Reverse Push-Up
Cable Elbow Lift - Reverse Push-Up
Banded Elbow Lift - Reverse Push-Up

Beginner Tips

If you are new to the Elbow Lift - Reverse Push-Up, focus on mastering the movement pattern with zero weight before adding Body weight.

Elbow Lift - Reverse Push-Up