Elbow Lift (Reverse Push-Up)

• Technique practice: 2–3 sets × 5–8 reps, slow tempo, 45–75 sec rest
• Upper-body strength endurance: 3–4 sets × 8–12 reps, 60–90 sec rest
• Bodyweight accessory work: 2–4 sets × 6–10 reps after main upper-body training
• Stability emphasis: 2–3 sets × 5–6 reps with a 2–3 second pause at the top

Progression rule: First improve body alignment and control, then add reps. Only increase difficulty when you can keep the hips up, shoulders stable, and tempo smooth from start to finish.

1. Set your bench: Use a stable flat bench or sturdy support that will not slide.
2. Position your upper body: Sit in front of the bench and place your upper back and arms so you can support yourself safely in a reverse position.
3. Place the hands: Hands should be beside the torso with elbows bent and ready to press.
4. Extend the legs: Straighten the legs forward or use a slight bend if you need an easier variation.
5. Lift the hips: Raise the hips so the body forms a long line from shoulders through heels.
6. Brace everything: Tighten the abs and glutes before starting the first rep.

Tip: If the full version feels too demanding, bend the knees slightly to reduce leverage and make the movement more controllable.

1. Start tall in the reverse support: Keep the chest open, hips lifted, and shoulders packed down and back.
2. Lower under control: Bend the elbows slightly and let the torso descend only as far as you can stay stable without collapsing.
3. Press through the arms: Drive through the hands and elbows to raise the torso back up.
4. Keep the body rigid: Maintain glute and core tension so the hips do not sag during the rep.
5. Pause briefly at the top: Finish with the elbows more extended and the shoulders still controlled, not shrugged.
6. Repeat smoothly: Use a steady tempo and avoid bouncing or dropping into the bottom.

• Keep the hips elevated: Sagging turns the movement into a loose partial dip instead of a full-body control drill.
• Use a small effective range: You do not need a deep drop to make this exercise productive.
• Brace the glutes and abs: This protects body alignment and keeps tension where it belongs.
• Do not shrug the shoulders: Keep the neck long and the shoulder blades under control.
• Avoid rushing: Fast reps usually reduce stability and increase joint stress.
• Watch elbow position: Let them bend naturally, but do not let them flare excessively out of control.
• Regress when needed: Bent knees or a shorter range are smart adjustments, not weaknesses.

• Flat Weight Bench — the main setup tool for a stable and repeatable reverse push-up position
• Dip Stands / Parallel Bars — useful for related triceps and bodyweight support variations
• Push-Up Stands — helpful for building pressing strength and wrist-friendly support training
• Resistance Bands Set — great for warm-ups, shoulder activation, and upper-back accessory work
• Exercise Mat — adds comfort and grip around the bench setup area

Tip: Choose stable equipment first. For this movement, bench security and body control matter more than adding complexity.