Elbow Lift - Reverse Push-Up

Setup

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Bend the elbows to roughly 90 degrees and tuck them near the ribs.
3. 03Point the forearms toward the ceiling with fists loose.
4. 04Set the neck neutral and lightly brace the trunk.

Execution

1. 01Drive both elbows down into the floor.
2. 02Squeeze the shoulder blades together and lift the upper back off the ground.
3. 03Hold the top for one to two seconds with the chest proud.
4. 04Lower the upper back down under control and repeat.

Checkpoints

• -Lift comes from the elbows and shoulder blades, not from pushing with the head.
• -Shoulder blades pinch hard together at the top.
• -Hips stay on or near the floor.
• -Neck stays relaxed throughout.

Common mistakes

• -Pressing the head into the floor to assist the lift.
• -Bridging with the hips and turning it into a glute exercise.
• -Rushing reps without a top squeeze.
• -Letting the elbows slide away from the ribs.