The elbow lift - reverse pushup is a bodyweight exercise that targets the upper back, with secondary emphasis on the tricep and shoulders. It involves lifting the upper body off the ground while keeping the elbows close to the sides, focusing on squeezing the upper back muscles.
Also Works
TricepsShoulders
How to Perform
1
Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
2
Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
3
Pause at the top for a moment, squeezing your upper back muscles.
4
Slowly lower your body back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Press through your palms evenly and focus on squeezing your upper back at the top of each rep.
•Keep your elbows tucked at about 45 degrees to protect your shoulders while maximizing upper back engagement.
•Exhale as you press up and hold the top position for 2 seconds to increase time under tension on the upper back.
Common Mistakes
•Flaring the elbows out wide, which shifts the load from the upper back to the shoulders and increases shoulder strain.
•Using momentum to Pushup rather than controlled muscle contraction, reducing the effectiveness on the target muscles.
•Letting the hips sag or pike up instead of maintaining a rigid torso throughout the movement.