Reverse Elbow Push-Up Bent Knees

The reverse elbow push-up with bent knees is an introductory bodyweight exercise designed to build foundational strength in the shoulders, triceps, upper back, and core muscles. Unlike the full reverse plank or standard reverse elbow push-ups, this beginner-friendly regression keeps your hips and buttocks on the ground while you lift only your upper body off the floor by pressing down through your elbows and forearms.

This simplified variation is excellent for beginners or athletes looking to build shoulder strength and scapular stability gradually. It also serves as a gentle introduction to posterior chain activation without excessive load, making it suitable for those recovering from injury or just starting their calisthenics journey.

For this exercise, you only need a comfortable surface or mat to support your elbows and forearms. No additional equipment is necessary, making it easy to practice anywhere.

How to Perform a Reverse Elbow Push-Up with Bent Knees

1. Starting Position:

• Sit on the ground with your knees bent, feet flat, and comfortably spaced about hip-width apart.

• Place your elbows directly beneath your shoulders on the ground, forearms flat, and palms facing inward or downward for comfort.

2. Engage Your Core and Shoulders:

• Activate your core muscles by gently pulling your belly button toward your spine.

• Slightly retract your shoulder blades, opening your chest.

3. Lift Your Upper Body:

• Press firmly through your elbows and forearms into the ground, raising your upper torso upward, lifting your upper back and shoulders off the ground.

• Keep your hips and buttocks firmly planted on the ground at all times—only your upper body should lift.

4. Hold & Squeeze:

• At the top of the movement, squeeze your shoulder blades together, feeling the engagement of your rear deltoids, triceps, and upper back muscles.

• Hold briefly for 1–2 seconds to reinforce muscular activation.

5. Controlled Lowering:

• Slowly lower your upper body back toward the ground in a controlled manner.

• Avoid dropping suddenly; instead, maintain tension throughout the eccentric (lowering) phase.

6. Repetitions & Sets:

• Perform 2–4 sets of 8–15 repetitions, increasing reps and sets gradually as your strength improves.

Benefits of the Reverse Elbow Push-Up

• Shoulder & Upper Back Strength: Targets rear deltoids, rhomboids, and mid-upper trapezius, essential for better posture and shoulder health.

• Improves Scapular Stability: Helps build a solid foundation for more advanced calisthenics exercises by strengthening scapular control.

• Accessible for Beginners: Provides a safe and straightforward entry into posterior-chain and shoulder-strengthening exercises.

• Low Impact & Joint-Friendly: With minimal stress on hips, knees, and lower back, it’s suitable for rehabilitation or beginners.

• Enhances Posture: Reinforces healthy shoulder positioning and upper-back engagement, beneficial for correcting rounded shoulders.

Common Mistakes to Avoid

• Lifting the Hips Off the Ground: Keep your buttocks firmly planted—this exercise focuses solely on lifting your upper body.

• Incorrect Elbow Positioning: Ensure elbows remain directly beneath shoulders to avoid excess strain or awkward positions.

• Excessive Neck Extension: Keep your neck neutral, avoiding extreme forward or backward tilting.

• Using Momentum or Jerking Movements: Perform controlled reps, emphasizing muscle engagement over speed.

• Poor Core Engagement: Keep your core active to prevent unnecessary arching or collapsing in your torso.

Gym Equivalents for Reverse Elbow Push-Up

• Seated Cable Rows (scapular retraction and upper-back engagement)

• Reverse Pec Deck Machine (rear deltoid activation)

• Resistance Band Pull-Aparts (for shoulder and upper-back activation)

• Face Pulls (Cable or Resistance Bands)

The reverse elbow push-up with bent knees (butt on ground) primarily targets:

•Primary: Rear deltoids, middle and lower trapezius, rhomboids, scapular stabilizers, triceps.

•Secondary: Core stabilizers, serratus anterior, forearms.

During the upward pressing motion, the shoulder blades actively retract and engage, promoting balanced muscular activation and postural alignment.

The reverse elbow push-up with bent knees and hips on the ground is an accessible regression to build foundational strength and scapular stability before progressing to more challenging variations, such as the straight-leg reverse elbow push-up or full reverse planks. By gradually adjusting leg positioning, repetitions, tempo, and adding resistance, you systematically strengthen and condition your upper body, shoulders, and scapular muscles. This progressive approach safely transitions you toward higher-intensity posterior-chain and upper-body exercises, improving overall performance, posture, and muscular balance.