What is Push Up Reverse Grip?

Push Up Reverse Grip is a medium-level bodyweight push exercise performed on mini PBars that shifts emphasis onto the triceps, chest, shoulders and lats. It requires core stability and total-body tension to keep a straight line from head to heels, making it more challenging than standard push-ups.

How to Do Push Up Reverse Grip

  1. Set your position: Start kneeling with mini PBars under shoulders, palms facing forwards. Place legs together, then lift knees so body forms a straight line from head to heels.
  2. Engage core and glutes: Tuck tailbone into a posterior pelvic tilt, squeeze glutes and brace core. Maintain neutral neck and press hands into bars to create full-body tension.
  3. Begin the descent: Bend elbows while keeping them tucked to your sides. Lower chest toward the floor, allowing shoulders to descend slightly below elbow level for depth.
  4. Pause and press: Hold the bottom briefly without letting hips sag. Drive the bars into the floor, exhale, and press explosively to the top while maintaining tension.
  5. Control each rep: Reset posture between repetitions: re-establish pelvic tuck and tightness, control tempo, and stop if pain or loss of form occurs — reduce range if needed.

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

Required Equipment

Mini PBars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Push Up Reverse Grip?

Push Up Reverse Grip strengthens triceps while still engaging chest, shoulders and lats, improving pressing power and shoulder stability. It also trains core and total-body tension, useful for stronger push mechanics and improved control on parallel bar movements.

What common mistakes should I avoid when doing Push Up Reverse Grip?

Common mistakes include flaring elbows, allowing the hips to sag or lower back to arch, shrinking total-body tension, and using too much range without control. Correct by tucking the pelvis, keeping elbows close, and slowing the tempo to maintain form.

How do I progress or regress the Push Up Reverse Grip?

Regress by performing the move from your knees, reducing range, or using higher bars. Progress to full-lean push-ups, feet-elevated variations, weighted vests, or dips on parallel bars to increase load and triceps demand.