Also known as: reverse-grip pushup, reverse grip push-up, pbar reverse pushup, mini pbar reverse push, reverse hand pushup

What is Push Up Reverse Grip?

The Push Up Reverse Grip is a medium-difficulty push variation on mini PBars where palms face forward; it primarily targets triceps, chest, shoulders and lats while requiring core stability and full-body tension for safe, controlled reps.

How to Do Push Up Reverse Grip

  1. Set up position: Kneel, place mini PBars under shoulders and grip with palms facing forward. Assume posterior pelvic tilt, engage core, then lift knees so body forms a straight line.
  2. Create tension: Squeeze glutes, brace your core and press feet together to maintain a straight head-to-heels line. Maintain total body tension throughout the set.
  3. Lower with control: Bend elbows and keep them tucked to your sides. Lower chest until shoulders descend below elbow level, avoiding back arch or hip sag to protect the shoulders.
  4. Pause and press: Hold a brief pause at the bottom, then drive the bars into the floor and press up while exhaling, keeping elbows tucked and spine neutral.
  5. Breathe and repeat: Inhale on the descent and exhale on the ascent. Perform controlled reps, stop if pain occurs, and prioritize strict form over volume.

Muscle Groups

Triceps, Chest, Shoulders, Latissimus, Back

Description

Set up from a kneeling position, legs together. Pbars directly under you shoulders, and grip them so your palms are facing forwards.

Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.

Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.

Bend your elbows, keeping them tucked in to your sides. Lower your chest to the floor, letting your shoulder descend lower than your elbows. Maintain tension throughout the movement, do not let your back arch or hips sag.

Pause at the bottom, then drive the bars into the floor, and push yourself up, exhaling on the way.

Repeat for Repetitions.
Movement Group: Push
Equipment: Mini PBars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of reverse-grip push ups?

The reverse-grip push up increases triceps activation while still engaging chest, shoulders and lats. It improves elbow extension strength, core tension, and pushing stability, helping transfer strength to weighted or more advanced push variations.

What common mistakes should I avoid?

Avoid flaring elbows, letting the hips sag or back arch, lifting the head, and using momentum. These reduce triceps engagement and raise injury risk—focus on elbow tuck, posterior pelvic tilt, controlled tempo and full-body tension.

How can I progress or regress this exercise?

Regress with incline reverse-grip push ups or higher bars and knee-based reps; progress with slow negatives, tempo changes, elevated feet, a weighted vest, or advancing to more demanding push variations once form is strict.